Monday
12/15
A. EMOM 12 min
min 1: Row 12/9 cals
min 2/ Max DB step-ups 20″ box 50#/35# per hand in 40 seconds
min 3: weighted plank on elbows 35-45 seconds @ 45#/25#
B. 12 minute AMRAP
2-4-6-8-10…
Single arm DB hang squat clean @ 70#/50#
Single arm DB s2oh arm #1
Single arm DB s2oh arm #2
*Complete 30/45 double unders/single unders after each set
*Increase jump rope to 50/75 jump ropes after round of 8
Essentials
A. Complete 3-4 sets in 12 minutes of:
A1: DB lateral box/plate step-ups x6-8/leg
A2. :20 hollow hold + :20 superman hold
A3. Half kneeling DB strict press @ 21X1 x8-10/arm
+
B. 3 Rounds for time
300m run or 350m row
16 single arm DB thrusters
20 Abmat-sit-ups