Monday, December 27, 2021


A. Min 0:00-10:00

Run 800m

Then 3 rounds

15 wall ball 30,20

10 burpees

Min 12:00-22:00

Run 800m

Then 3 rounds

50. double unders

10 handstand push-ups

Min 24:00-34:00

Run 800m

Then 3 rounds

15 ghd sit-ups

20 DB snatch 50,35


A. Complete 3 sets:

A1. Seated DB Arnold press @ 30X1 x 10

A2. Pendlay row x 10

A3. Double KB FR front squats @ 30X1 x 10

B. For time


Bike cal


Pull-ups/ ring rows

C. Extra credit: 100 anchored abmat sit-ups for time

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