Saturday December 23, 2023
Group Warm-up (3 Rds)
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- 1 min Jump Rope
- 20 Plate Ground 2 OH
- 15 Squat & Push
- 10 Plate Rainbows
- 5 Plate Halos (5r/5l)
Workout
60 sec work/ 20 sec rest x 4 Rds (Perform assigned reps and then max reps of the body weight movement for the remaining time.)
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- 10 SA Clean & Press (5r/5l)/ Air Squats
- 10 Slam Balls/ Push-ups
- 10 DB Rear Lunges (5/5)/ Hollow Out
- 5 Burpees/ Plank
- Stay on 1 movement for 4 rounds and then take 1 minute rest.
Finisher (4 Rds)
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- 4-6 Pull-ups
- 12 Kneeling KB Curls
- 12 Dips
Posted in Bodyweight, Conditioning