December 5th

Warm up:
■Run / skip / 3 min / 2 min
■Mobility: hips and ankles… full ROM, movement in multiple planes,
■Stretch, bands, rollers as necessary

Strength Component: Body weight triplet:

Complete 2 sets of the following:
■60 seconds max push ups
■60 seconds max air squat
■60 seconds max pull ups

Complete 1 round of the following:
■33 back squats (choice weight)
■15 burpees
■33 deadlifts (choice weight)
■15 burpees
■33 KB swings dumbells
■15 burpees

**Form is key here. DO NOT race the clock and sacrifice form at any point. Reps of lifts do not have to be unbroken. Complete your round before spotting a partner.

Finisher:
■25 x [jacknives – sit ups – double unders)\

"ARMS"

• 4 sets 15 reps Tricep Dips
• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times

(each 15 pounds)

20 Push ups

20 Tricep dips (body weight)

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

• 7 Thrusters 5 times
• 100 Squats