Strength & Conditioning:
400m Run or 500m Row
40 Push-Ups
30 Hang Power Cleans (95/65lb.)
20 Wall Balls (30/20lb.)
30 Hang Power Cleans (95/65lb.)
40 Push-Ups
500m Row or 400m Run
Time CAP: 16min.
Sweat:
6 Days of Christmas. Second Edition to Monday 🙂
15min. to finish…
200m Row
4 Burpee DB Deadlifts
6 DB Power Cleans
8 Alt. DB Snatches
10 Toes-To-Bar
12 Cal Assault Bike
14 Air Squats
Rest 5min.
15min. to complete it backwards…
14 Air Squats
12 Cal Assault Bike
10 Toes-To-Bar
8 Alt. DB Snatches
6 DB Power Cleans
4 Burpee DB Deadlifts
200m Row
RX+ is 50/35s
Goes like this…
200m row…
then;
4 DB Deadlifts + 200m Row
then;
6 DB Power Cleans + 4 DB Deadlifts + 200m Row
…all the way to 12 Cal Assault Bike and back down to the row. Like the way you sing “12 days of Xmas.”
Rest the 5min. and do it in reverse 🙂
*If you happen to finish before the 15min. mark, you can stop early, but I do not think anyone will.
Daily D:
For Time:
75 Burpee Pull-Ups
*3 DB Thrusters at the top of each minute until finished
*Start with Thrusters
Superset with;
10-12 Incline Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.
Incline Seal Rows:
https://www.youtube.com/watch?v=L_Z8jqKqQ58