
Wednesday, 12/23
December 22, 2020
Saturday, 12/26
December 25, 2020Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Spider Lunges
6 Squats to Bootstrappers
24 Mountain Climbers
Prep (10 Minutes)
1x:30 Row/ Bike (easy)+5 DB Deadlifts +5 DB Push Press (light) +5 Kip Swings
1x:30 Row/Bike (moderate pace)+5 Devil Press (light)+5 Kip Swings
1x:30 Row/Bike (working pace) + 3 Devil Press (working weight)+5 Knees to Chest
1x:30 Row/Bike (sprint) + 3 Devil Press (working weight)+3-5 Toes to Bar
Met Con
AMRAP 18 Minutes
15/12 Calorie Row or Bike
9 Toes to Bar
6 DB Devil’s Press (50/35s)
Core Work
2 Rounds
:45 Front Plank
:15 Rest
:45 Left Side Plank
:15 Rest
:45 Right Side Plank
:15 Rest
:45 Arch Hold
:15 Rest