Monday, 12/23

Warm Up

3 Rounds

12 Squats

6 Spider Lunges w/ reach up

12 Alt Samson Lunges

6 Alt T Push Ups

Prep (8 Min)

:30 Row+ 3 Plank to Squat

:30 Bike+ 6 Alt DB Snatch

:30 Row+ 3 Burpees

:30 Bike+ 6 Alt DB Snatch (working weight)

Met Con

EMOM 30 (6 Rounds)

A) Row 15/12/9 Cals

B) 9 Burpees

C) Bike 12/9/6 Cals

D) 12 Alt DB Snatch

C) Rest