METCON
On the 11th day of Christmas Firefit gave to me... Row/Bike
22 MIN AMRAP
1 Ground to Overhead #155/85
12 Burpees Over Bar
3 Rope Climbs
14 Wall Balls
5 Strict Pull Ups
16 T2B/K2E
7 Back Squats #155/85
18 Push Ups
9 KB Swings
20 Cal Row or Bike
11 Deadlifts #155/85
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8