Saturday, December 10

Prep

Equipment required: Foam roller, light KB

1) 1 Round:

– 30s each Three-way Thoracic Spine Foam Roll

– 5 Upward to Downward Facing Dog w Toe Touch

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 each Thoracic Rotations

3) 3 Rounds:

– 10 Scap Pull-ups

– 5 Hanging Knee/Straight Leg Raise

– 5 Russian Swing

– 5 Goblet Squats

A.

In Teams Of 2

AMRAP 15:

21 Russian Swings (70/53)

15 Toes to Bar

9 Cal Bike

Rest 2:00

AMRAP 15:

21 total DB Snatch (50/35)

15 Front Squats (115/75)

9 Cal Bike

– Goal: Challenging effort, splitting work strategically between partners. Back Squats are from the ground

L3: (62/44) (40/25) (95/65)

L2: (53/35) (Hanging Knee Raises) (30/15) (75/55)

L1: (35/20) (Weighted V-ups) (20/10) (Goblet Squats)

B.

Weighted Sit Up

3 x 12-15. Rest 60s