Friday
12/5
***CFR Christmas Party, Saturday, December 6. 6pm-10pm
**Sign up sheets for sides and desserts are on the desk.
Bring a chair.
BYOB
A. For total time
10-15-20-25
Wall ball 20#/14#
5-10-15-20
Hand Release Push-ups
rest exactly 2:00
4-6-8-10-12-14
Single arm DB hang clean and jerks @ 50#/35#
Toes to bar or v-ups
+
3 sets
15 barbell bicep curls
30 Banded pull aparts
Essentials
A. 12 min EMOM
min 1: Echo bike 8/6 cals
min 2: sandbag bearhug shuttle x3
min 3: FLR hold :30
-rest 2 min (switch)-
12 min EMOM
min 1: row 10/8 cals
min 2: DB Z-press x10-12
min 3:burpees over erg max reps in :30