Friday 12-20-19 C

Friday, December 20, 2019

Warm Up
Run 500m
+
Ham Mobility Drill x 6 (3 per side)
- In-Step Stretch
- Hip Drop
- Pigeon
- Frog
- 8 Duck Steps
* Increase speed per set, per side
+
Find your friend and alternate movements to complete 2-3 sets (each)
5 Cal Bike (Each)
5 Hang Power Cleans (Each)
10 Lateral BB Jumps (Each)
5 Wall Balls (Each)
5 Burpees (Each)
5 Pull Ups / Ring Rows (Each)
5 Push Ups (Each)

Find/ Make A Friend Workout
- Look for a friend that is similar height and skill as you

6 Min @Hard Effort
60 Sec AMRAP/ 60 Sec Rest
4 Hang Power Cleans + 8 Lateral BB Jumps
- 2 Min Rest b/w

6 Min @Hard Effort
60 Sec AMRAP/ 60 Sec Rest
5 Wall Balls + 5 Burpees
- 2 Min Rest b/w

6 Min @Hard Effort
60 Sec AMRAP/ 60 Sec Rest
4 Pull Ups + 8 Sit Ups
- 2 Min Rest b/w

6 Min @Hard Effort
60 Sec AMRAP/ 60 Sec Rest
4/3 cal bike + 6/4 Push Ups

- Pick up where you left off each amrap
 

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