Monday 12.26.16

One class time on Monday at 9 am.

Essentials:
A.
12min EMOM
1.Single Leg Glute Bridge x 5 reps per Leg (Pause 3 sec)
2. Bent Over Dumbbell Row x 5 reps per Arm
3. Ring Pull x 10 reps

B.
Partner WOD (Team of 2)
20min AMRAP
Burpee x 15 reps
Box Jump x 20 reps
Kettlebell Swing x 25 reps
*Each person Must complete a whole round by himself and then switch with there partner. Score is total rounds done by both people

Fitness:
A.
12min EMOM
1.Single Leg Dumbbell RDL x 5 reps per Leg
2. Bent Over Dumbbell Row x 5 reps per Arm
3. Single Arm Ring Pull x 5 reps per arm

B.
Partner WOD (Team of 2)
20min AMRAP
Burpee x 15 reps
Box Jump x 20 reps 24/20
Kettlebell Swing x 25 reps 70/55
*Each person Must complete a whole round by himself and then switch with there partner. Score is total rounds done by both people

Performance:
A.
12min EMOM
1.GHD Glute Ham Raise + Hip Extension x 10 reps
2. Bent Over Dumbbell Row x 5 reps per arm
3. 1 Strict Muscle Up + 3 Kipping Muscle Ups

B.
Partner WOD (Team of 2)
20min AMRAP
Burpee x 15 reps
Box Jump x 20 reps 24/20
Kettlebell Swing x 25 reps 70/55
*Each person Must complete a whole round by himself and then switch with there partner. Score is total rounds done by both people