Thursday, 12/24

Warm 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