Monday, December 26th 2022

WARM UP

2 Rounds

8 Shuttle Runs

8 In and Outs

8 Burpees

then,

Coach Led PVC Stretches

and Metcon Set Up

METCON

2 Rounds

20/16 Cal Ski or Row

16 DB Front Rack Lunges (50s/35s)

3 Rope Climbs (Mod: Ground to Standing or 10 Strict Pull-Ups)

Rest 2 Minutes

2 Rounds

20/16 Cal Ski or Row

16 DB Front Rack Lunges (50s/35s)

3 Rope Climbs (Mod: Ground to Standing or 10 Strict Pull-Ups)

Rest 2 Minutes

1 Round

20/16 Cal Ski or Row

16 DB Front Rack Lunges (50s/35s)

3 Rope Climbs (Mod: Ground to Standing or 10 Strict Pull-Ups)

*30 Minute Time Cap