Tuesday, 12/14
December 13, 2021
Thursday, 12/16
December 15, 2021
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Alt T Push Ups
6 Squat to Bootstrappers
6 Alt Spider Lunges
Prep (6 Minutes)
2×6 Kip Swings+:30 Bike
1×6 Knees to Chest+:30 Bike
1×3-6 Toes to Bar+:30 Bike
Met Con
12 Rounds for Time* (21 Min Cap)
6 Toes to Bar
9 Push Ups
12 Air Squats
*Starting with, and every 3 minutes Bike 9/6 Cals
Accessory Work
EMOM 12 minutes (4 Rounds each)
A) 10-15 Band Hollow Pullovers
B) 10 Single Leg Split Squats/side
C) 25 Band Pull Aparts
