Saturday, December 3

Prep

Equipment required: Foam roller, plyo box

1) Foam Roll wherever you need it x 2:00 each

2) 1 Round:

– 5 each Spiderman Lunge

3) 3 Rounds:

– 4 Yoga Push-ups

– 5 each Box Step-ups

– 60s Row increasing pace

A.

In Teams of 3

AMRAP 0:00 – 25:00

15 Box Jump Step Downs

30 DB Thrusters (20/15)

45 Cal Row

25:00-35:00

Max 25 Meter Zig Zag Farmer Carry

– Goal: Split reps evenly and keep output high for the first AMRAP

*One person works at a time. Split as needed.

*your choice of weight for the carry

L2: (14/10)

L1: (Box Step-ups) (10/8) (30 Cal Row)

B.

Weighted Sit Up

3 x 12-15. Rest 60s