December 13, 2017

Warm up 5 minute cardio Then 3 rounds 200' double farmer carry 30 second hollow body hold 20 step ups Strength Split stance good morning 5x5 each leg Banded hamstring pushdowns 5x15 each leg WOD Every other minute for 20 minutes 10 burpees 30 double unders

December 11, 2017

Warm up 10 super walkouts Then 3 rounds 20 sky reaches 20 moose antlers 20 cross jacks 20 one arm high pull 20 band pull aparts Strength Sandbag squats 5x10 Between sets perform Dumbbell split squats 15 reps each leg. WOD 50 air squats 50 toes to bar 50 air squats