Wednesday 12-20-17 C

Wednesday, December 20, 2017

Warm Up

2 Min (30 sec each) Foam Roll Lats and Calves Only 

30 Sec of Shoulder Taps

30 Sec of Scap Push Ups

30 Sec of Swimmers

30 Sec of Plank Walk Outs


High Knees x GL

A Skip x GL

B Skip x GL

Butt Kick (knee up) x GL

Butt Kick (knee stationary) x GL

Straight Leg Bounds x GL

Carioca x GL


2 Rounds

8 Push Ups

8 Ring Rows

8 Sit Ups


12 Min EMOM
Min 1: 4 Lying Rope Pull Ups (from lying position, slowly pull your body up to standing then slowly lower back to start)
Advanced 1-3 Rope CLimbs
Min 2: 12 Alternating KB Z-Press (# form focus)
Min 3: 26 Slow Mountain Climbers

Death By EMOM
Min 1: 2 Burpees (Add 2 burpees each min)
Min 2: 2 Shuttle Sprint 10m (Add 2 Sprints each min)


Score: Minute you completed task before stopping

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