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Thursday 12/12

Body Armor

3 Giant Sets: 16 Weighted Sit-ups 12 Romanian Deadlifts 8 Pausing Barbell Rows (pause 2sec at chest)


Conditioning "Stairmaster"

30-20-10: Row Calories Dumbbell Box Step-Ups (50/35) (24"/20")

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10-20-30: Alternating Dumbbell Snatches (50/35) Wallballs (20/14)




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Friday 12/4

Midline 2 Sets: :30 Plank Hold :30 Side Plank (Right Side) :30 Side Plank (Left Side) :30 Plank Hold :30 Side Plank (Left Side) :30 Side Plank (Right Side) -Rest 2:00 B/T Sets- Conditioning See You Ag

Thursday 12/3

Midline 4 Rounds :30 each exercise Tuck Jumps Push-Ups Superman Hold Bicycle Kicks Hollow Rocks Conditioning Partner WOD AMRAP 16 Minutes: *Alternate rounds with a partner! 200m Run 16 Alternating

Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

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