1/3/2019

12/2/2018
December 31, 2018
1/4/2019
January 3, 2019

W.U. First 3 Mins on Rower ( generate some body heat)

Group W.U  3 Rounds of

  • 10 x Ball Slams @ 30#/20# ball
  • 10 x Banded (elbows) Strict Pushups
  • 30sec Hollow Hold (floor)

Conditioning:  in 4 mins

  • 60/40 Cals on Assault Bike

Recover 4 mins

W.O.D 5 RFT of (15 min Clock)

  • 3 x Strict Pullups (use bands as necessary)
  • 9 x TTB (work on continuous motion through kip)
  • 12 x KB Swings 53/44