December 9th

Warm up:
■Run and or skip until HR > 120. Minimum one minute run and one minute stretch.
■Mobility: hip openers, squat walk and hop, leg swings + shoulder ROM, posterior deltoid with bands, partner shoulder stretch
■Stretch, bands, rollers as necessary

Strength component: Bench, Squats, Thrusters
■3 x 12 @ ~50-60% 3RM
■Between sets: 3 pull ups, 3 crunches

Reverse BW Pyramid

Complete the following, chip it if necessary: only one round
■50 sit ups
■40 push ups
■30 box jumps
■20 pull ups
■10 triceps dips
■40 sit ups
■30 sit ups
■20 box jumps
■10 pull ups
■30 sit ups
■20 push ups
■10 box step ups
■20 sit ups
■10 push ups
■10 sit ups

WOD:

"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)

"LEGS"

Squating 120lbs

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung