Wednesday, 12/28
Tuesday, 12/27
December 26, 2016Base Camp, 12/31/2016 – CANCELLED
December 28, 2016
Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Spider Lunges
5 Dolphin Push-Ups
10 Band Good Mornings
5 Plank to Squat
MetCon
Prep:
1 x 5 Arch hold/hollow hold on Pull Up bar + 10 Hollow Rocks + 10 Arch Rocks;
1 x 5 Kip Swings on Pull-Up bar + 10 Hollow Rocks + 10 Arch Rocks
Work:
Every 7 Minutes for 5 Rounds, complete:
7 Burpees
14 Pull-Ups
7 Burpees
14 KB Swings
7 Burpees
– Complete all 49 reps for time, rest remainder of 7 minutes
Cool Down
1 Min OH Band stretch/ side
1 Min Standing Hamstring Stretch/side
