Wednesday, December 7th 2022

WARM UP

6 Down and Back Shuttle Runs

2 x :15 HS Hold

w/ 2.5 or 5 plates

2 Sets

-Front Raises

-Lateral Raises

-Overhead Squats

-Cuban Press

then,

Set Up Gymnastics and Modifications

STRENGTH

Gymnastics

EMOM x 10

Alt. Movements

-4-10 Strict HSPUs (sub Z-Press)

-4-10 Strict Chin-Ups

METCON

For Time

400′ shuttle run (50′ increments)

20/16 cal bike

400′ shuttle run

20/16 Cal Bike

rest 2:00

30/24 Cal Bike

60 Wall Balls (20/14)

120 Double Unders