Saturday, December 3rd 2022

WARM UP

2 Sets

10 Bird Dogs

:20 Glute Bridge Hold

5 Controlled Step Ups

10 Push-ups/Box Push-Ups

into

Coach Led Box Stretching

then

Workout Set Up

PARTNER WOD

Partners Both complete the full set of reps, with 1 working at a time.

P1 does 10 S2OH, P2 does 10 S2OH then move to Box Jumps

15 Minute AMRAP:

10 DB Shoulder to Overhead (50s/35s)

10 Box Jumps (24″/20″)

10 DB Bench Press

10 DB Deadlifts (50s/35s)

*Score is Rounds + Reps

rest 3:00

12 Minute AMRAP:

8 DB Box Step Ups (50s/35s) (24″/20″)

8 Lateral Burpees Over DB

8 Renegade Rows (50s/35s)

*score is Rounds + Reps