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Tuesday 12/10

Gymnastics 3 sets for Quality :15 Second Hanging L-Sit 6 Strict Toes to Bar 3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)

Conditioning "Lead Foot" (repeat from May)

AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar

Rest 4 Minutes

AMRAP 4: 15/12 Calorie Row 15 Burpees 15 Pull-ups



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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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