TUESDAY 12/24 X-MAS EVE

STRETCHING/ WARM UP

  • 2X30s KNEELING QUAD STRETCH/SIDE + 12 ALT. SPIDERMAN LUNGE W/ THORACIC TWIST + 30s STANDING FORWARD FOLD

  • 2 RDS - 5 WALL BALLS + 4 TOES TO BAR + 5 KB SWINGS + 4 BOX JUMP OVERS + 2 DB HANG C&J

CONDITIONING (TEAMS OF 2)

12 ROUNDS OF DILIGENCE

12 RDS FOR TIME
(ADD A REP EACH ROUND STARTING AT 1)

  • WALL BALL 20/14 LBS

  • TOES TO BAR

  • KB SWINGS 53/35 LBS

  • BOX JUMP OVERS 24”/20”

  • SINGLE ARM DB HANG CLEAN AND JERK 50/35 LBS
    (ONE EACH ARM = 1 REP)

peter nguyen