Wednesday 12-11-19 C

Wednesday, December 11, 2019

Warm Up
500m Row or 400m Run or 1k Bike
+
3 Rounds
10 Scap Push Ups
10 Alt Spiderman Lunge Steps (in place)
10 KB Double Leg RDL (same as workout weight)
+
Create Stations
- Grab Rower
- Grab or Make Box
- Grab DB

30 Min AMRAP @80%
250/200m Row
15/12 HR Push Ups
20 Alt Power Step Ups @16/12
15 KB Swings
* Every 3 Min Complete 3 Man-Makers @35/25
- Pick up where you left off in AMRAP

Finisher
5 Rounds Untimed
10 Hollow Rocks
10 Low Bear Crawl Steps Forward
10 Low Bear Crawl Steps Backward

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