Tuesday, December 18, 2018

Performance
.
Every 2min, for 5 sets, complete:
3 Front Squats + 30 Russian Twists (15 ea side) – touch heel on each side
.
For Time:
.
Buy In
100 Double-Unders
.
Then,
.
4 Rounds of:
12 Thrusters, 115#/75#
12 C2B Pull-Ups
Then,
.
Cash Out
100 Double-Unders
.
Intermediate
.
Every 2min, for 5 sets, complete:
3 Front Squats + 30 Russian Twists (15 ea side) – touch heel on each side
.
For Time:
.
Buy In
75 Double-Unders
.
Then,
.
4 Rounds of:
12 Thrusters, 85#/55#
12 Pull-Ups
Then,
.
Cash Out
75 Double-Unders
.
Fitness
.
Every 2min, for 5 sets, complete:
10 Goblet Squats + 30 Russian Twists (15 ea side) – touch heel on each side
.
For Time:
.
Buy In
150 Single-Unders
.
Then,
.
4 Rounds of:
12 Thrusters, 55#/35#
24 Jumping Pull-Ups
Then,
.
Cash Out
150 Single-Unders
.
Fit Camp:
.
EMOM for 15min, alt between:
45 sec Weighted Glute Bridges
45 sec Side Plank
45 sec Side Plank
.
AMRAP in 15min of:
500m Row
30 Lunges, 15 ea Leg
15 Devils Press, 20#/10#

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