Tuesday, 12/7

Warm Up

3 Rounds

6 Squat to Bootstrappers

12 Spider Lunges

6 Alt Samson Lunges

12 Squats (Pause/Regular/Jump)

Prep 9 minutes

2x:30 Row+ 10 Step Ups

2x:30 Row+ 2 DB Hang Power Cleans+ 4 DB Alt Front Rack Lunges (light, working)

1x:30 Row+ 10 Box Jump Overs

1x:30 Row+ 2 Hang Power Cleans+4 DB Alt Front Rack Lunges

Met Con

Every 3 Min for 18 Min (6 rounds total)

Row 250/200 M

Max reps in remaining time of:

Rounds 1,3,5: Box Jump Overs

Rounds 2,4,6: DB Complex (50/35s)

Score by total reps (BJO and DB Reps combined)

Tabata Core Work

8 minutes

4 Rounds Flutter Kicks

4 Rounds Side Planks (alternate sides 2x each)

4 Rounds V-Ups

4 Rounds Side Planks (alternate sides 2x each)