Monday, 12/28
December 27, 2015Wednesday, 12/30
December 29, 2015
Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Arm Circles
15 Jumping Jacks
then,
3 Rounds of
5 Kip Swings
10 Squats
15 Mountain Climbers
Met-Con
AMRAP in 21min of
21 Pull-ups
5 Burpees
15 KB Swings
5 Burpees
9 Box Jumps
5 Burpees
– Scale Pull-ups to 7 Band Assisted or 14 Ring Rows
Cool Down
1 min OH Band Stretch/ side
1 min standing Hamstring Stretch/side
Accessory
3 Rounds, NFT, of
10 DB Powell Raises/side
15 Tube Face Pulls
