Sunday, 12/15
December 14, 2019
Programming Preview: Week of 12/16
December 15, 2019
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Reverse Hand Spider Lunges
6 Alt T Push Ups
6 Jump Squats
Prep:
30 Single Skips+ 5 Plank to Squat
10 Strict Press (bar only)
30 Single Skips + 5 Plank to Squat
2×5 Kip Swings+ 5 Push Press (working up)
15 Double Unders+ 5 Push Press (working weight)
Met Con
3 Rounds 6 mins on/6min off
AMRAP 6 Minutes
30 Double Unders
15 Pull Ups
30 Double Unders
15 Push Press (115/95/75, 83/63/53)
30 Double Unders
15 Burpees over the Bar*
Rest 6 Minutes
