Thursday, December 8th 2022

WARM UP

250m Row/Ski

10 Banded Good Mornings

20 Walking Lunges

20 Hollow Rocks

10 Banded Good Mornings

250m Row/Ski

into

Coach Led Banded Hip Mobilization on Rig

SWEAT DAY

5 Rounds For Time

-400m Row/Ski

-20 American KB Swings

-40 Reps of “x”

Rd 1 – Pushups

Rd 2 – Air Squats

Rd 3 – Ab Mat Situps

Rd 4 – BW Lunges

Rd 5 – Slam Balls

*30 Minute Time Cap