
Monday, 12/9
December 8, 2019
Wednesday, 12/11
December 10, 2019Warm Up
3 Rounds
6 Spider Lunges w/ reach up
12 Mountain Climbers
6 Plank to Squat
12 Squats
Prep (8 Min)
:30 Row+ 6 Med Ball Front Squats+6 Step Ups
:30 Bike+ 6 Wall Ball+3 Burpees
:30 Row+ 3 Burpee Box Jump Overs
:30 Bike+ 6 Wall Ball
Met Con
EMOM 30 (6 rounds)
A) Row 15/12 Cals
B) 15/12 Wall Ball
C) Bike 15/12/6 Cals
D) 6 Burpee Box Jump Overs
E) Rest*
* Rotate through all four work stations before taking rest, regardless of starting point (ex: if starting on Bike, complete BBJO, Row and Wall Ball, then rest