Monday, December 19th 2022

WARM UP

3:00 Tabata Row

:20 Mod/:10 Easy

Banded Mobility

-Spiderman

-Samson

-Handcuff

-Front Rack

Coach Led Barbell Warm Up

Into 2 Sets

-4 Empty Barbell Thrusters

-2 Burpees OTB

GET FIT

4 Rounds For TIme

25/20 Cal Row

25 Thrusters (75/55) (Rx+95/65)

25 Sit Ups (Rx+GHDSU)

25 Burpees Over the Bar

*30 Minute Time Cap

FINISHER (Optional)

3 Sets

-15 Barbell Curls

-20 Banded Tricep Extensions