Thursday – 12/26/2019

No 6:30am OR 6:30pm Classes Today
(Yes, there is a 5:30am Class)

SWEAT WORKOUT!!!

From 0:00 to 15:00…
3 Rounds for Time
-20/15 Cal Machine (No “Sprint Starts” on Bike)
-20 Alt. DB Snatches (50/35)
-5 Strict Pull-Ups (Rx+ 10 reps)

From 15:00 to 30:00…
-100 Wall Balls (20/14)
-5 Burpees EMOM until finished (If you’re tired of Burpees, you can do 25 Double-Unders)
*Start with burpees… 🙂

From 32:00 to 40:00…
EMOM x 8 Minutes
Odd: 1 Minute Plank
Even: 40 sec Max Effort Ab movement of you choice. (Try to pick a new movement each round)

*Clock stops at 40. If you finish anything early, you get a rest.

EXTRA CREDIT
[Recovery/Mobility]
Spend 15 to 20 minutes working on ROM for any problem areas you may have.

[Engine Builder]
AMRAP x 20
-10 Cal Ski
-12 Cal Bike
-14 Cal Row
*Add 2 Cals to each movement each round.