Wednesday
🎄🎅Christmas Party this Saturday, December 7 at 6pm!! Sign up sheet for sides on the desk. 😃🎄
A. Take 12 minutes to complete 4 sets of the following
A1. Front foot elevated goblet split squat x8 reps/leg
A2. 15-12-9-6 Pendlay rows building load
Plank on elbows 45-60 seconds
B. For time
5-10-15-20-25…..-50
Double unders
1-2-3-4-5…10
Front squats @ 135#/95#
Essentials
A. In 12 minutes complete the following:
Deadlifts 5×5
*starting at a moderate load and increase per set
+
B. 5 Rounds for time
200m run or bike 12/10 cal or 250m row
12 sumo deadlift high-pulls w/ bad or KB
9 no push-ups burpees
6 shuttle walks w/ plate or DB’s overhead