Thursday, 12/19
December 18, 2019
Saturday, 12/21
December 20, 2019

Warm Up

3 Rounds
6 Chin Grip Scap Retractions
6 Scap Push Ups
6 Band Pull Apart Complex
6 Dolphin Push Ups

5 Rounds NFT (30 Min)

8-12 DB Bench Press
Max Unbroken Strict Chin Ups
8-12 Ring Push Ups
10 Single Arm DB Row/side

Met Con

AMRAP 10 Minutes
5 Burpees
10 Single Arm DB Hang Clean+Jerk (5/side)
15 Ab Mat Sit Ups

Mobility

1 Min OH Band Stretch/side
1 min Standing Pec stretch/side

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