Monday 12/12/22

THE MOBILITY

Preacher on Box

McKenzie Press-Up

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THE WARM-UP

8:00 or 3 Rounds

:30 Bike

High Knees/Butt Kicks

:30 Row

Walking Lunge

Front Squats

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THE STRENGTH

6-7 Rounds on a 2:30 Loop

Front Squat (from rig)

* Pausing in the hole for 2 seconds

Active Rest= Dumbbell Shoulder to Overhead (Push Press/Push Jerk)/ :30 Row/Bike /Single Unders/ Double Unders

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THE MET-CON

6 Rounds for Time with a 16:00 Time Cap

Single Arm Devil Dumbbell Cluster

For Fit: Burpee + Single Arm Thruster

Double Unders

* Double Under Tips

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LACTIC ACID FLUSH

:60-:90 Rest

2:00 Air/PVC Thrusters

2:00 Row/Bike

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THE FINISHER

Glute Bridges (Single Leg)

Hip Abduction (Seated)

:60 Echo Bike

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