Programming Preview: Week of 12/14
December 13, 2020
Tuesday, 12/15
December 14, 2020
Warm Up
3 Rounds
20 Mountain Climbers
15 Jumping Jacks
10 Pause Squats
5 Hanging Scap Retractions
Prep: (8 Minutes)
2xRow/Bike :30 (easy/moderate)+5 Kip Swings +5 Scap Push Ups+ 50 Single Skips
2 x Row/Bike :30 (moderate/sprint)+3-5 Pull Ups+25 Double Unders
Met Con
4 Rounds of 6 Minutes On/3 Minutes Off
Rounds 1&3
Row 750m/600m or 1/.8mile
In remaining time complete as many rounds of Cindy* as possible
Rounds 2&4:
120 Double Unders
In Remaining time complete as many rounds of Cindy as possible
*1 round of Cindy =
5 Pull Ups
10 Push Ups
15 Air Squats
Pull Up Scaling:
Jumping Pull ups
Ring Rows:
Double Under scaling:
100/50 DU (should take less than 3 minutes)
300 Single Skips
