Tuesday 12/20/22

THE MOBILITY

Kneeling Preacher on Floor

PVC Front Rack Stretch

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THE WARM-UP

Coach Led Warm-Up for 5:00

Burpees

Strict Press

CWC

ATVT’s

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THE STRENGTH

For 15:00

:45 in each station

Bike (only legs)

Low Body Russian Twist

Earthquake Bar Strict Press

• we haven't done these in class for quite some time. The dangling weight will offer great instability. Start light!

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THE MET-CON

As Many Rounds/Repetitions As Possible in 16:00 with a Partner

Athlete 1: Calorie Row

Athlete 2: AMRAP of:

Power Clean and jerk

Ab Mat Sit-Up (AMSU)

*Once Athlete 1 finishes the row, they will relieve Athlete 2 who is working on the AMRAP, and pick-up where they left off and continue working through the AMRAP

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THE FINISHER

Landmine Snatch

Shrugs (w/ DB)