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Monday 10.11.21

2 Rounds:

:45 Banded Scarecrow

:45 Couch Stretch Each Side


3 Rounds:

10 Dumbbell or Barbell Front Squats

15 Ring Rows

:30 Side Plank Each Side


EMOM 12

1) 12/9 Cals Bike

2) 15 G2OH

3) 12 Box Jump Overs

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Wednesday 12.8.21

AMRAP 12: 40 Double Unders 15 Dumbbell Push Presses Rest 3:00 AMRAP 12: 15 Box Jumps 10 Pull Ups or :30 Flexed Arm Hang

Tuesday 12.7.21

3 Lap Run 100 Air Squats 75 Kettlebell Swings (24/16 kg) 50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish) 75 Kettlebell Swings 100 Air Squats 2 Rounds: 10 SL Deadlifts :30 Couch Str