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27
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Alt EMOM 25 mins: Echo Bike Calories, Wall Balls, Box Jumps and 2 more
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28
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Every 3 mins for 15 mins: 2 Push Press + 2 Push Jerks
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3 RFT: Dumbbell Tate Press and Ghd Russian Twists
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29
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5 RFT: Muscle-ups, Sumo Deadlift High-pulls and Double Unders
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30
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FT: Single Arm Kettlebell Cleans and Shuttle Runs
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Dec |
1
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Every 2 mins for 10 mins: Overhead Squat With 3 Sec Pause
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AMRAP 8 mins: Chest-to-bar Pull-ups, Overhead Squats, Chest-to-bar Pull-ups and 3 more
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4
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Alt EMOM 32 mins: Echo Bike Calories and Rounds Of Cindies
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Alt EMOM 32 mins: Echo Bike Calories and Rounds Of Cindies
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Alt EMOM 32 mins: Echo Bike Calories and Rounds Of Cindies
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5
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5 RFT: Handstand Push-ups, Power Cleans and Box Jump Overs
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Power Clean : 3 Rep Max
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6
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Back Squat 1-5-1-10-1-15
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7
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10 RFT: Lateral Burpee Over Rowers and Row Calories
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Ring Rows : 50 Reps for Time
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8
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Chipper: Double Unders, Goblet Squats, Double Unders and 8 more
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11
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Overhead Squat 1 Rep
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3 RFT: Hang Squat Snatches and Ring Muscle-ups
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12
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4 RFT: Dumbbell Snatches, Single Arm Db Thrusters and Rope Climbs
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13
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Alt EMOM 30 mins: Echo Bike Calories, Burpee Box Jump Overs and Rests
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14
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Hang Power Clean 3-3-2-2-1-1-1
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Single Leg Dumbbell Deadlift : 10-10-10
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