Tuesday, December 15th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: 2 Rounds of

Back Extension with KB x 15

GHD situps x 20

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Practice: Dips

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Strength: Shoulder Press 6x3

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WOD: 10 Minute AMRAP

5 Toes to Bar

10 Pushups

15/12 Calorie Row

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Endurance: Meet at ECF @ 530 am

Rotate Each Minute for 5 Rounds

Explosive Step ups x 20

Box Shuffle x 20

Jumping Lunges x 20

Weighted Situps x 20

Reverse Hypers on the box x 20

Incline or Decline Pushups x 20