Day 68 Thursday December 11
Warm up:
■Run 2 minutes. Seriously. Two minutes. Not less please. (In Gym)
■Skip: minimum 1 minute. Include at least 10 DUs....
■Squat walk + squat hop 10m
■Inchworms 10m back
■Shoulder ROM, openers, bands
■Stretch, rollers, bands as necessary.

Strength component: bench press
■3 x 8 @ ~75% 3RM
■Between sets: 5 pull ups and 10 empty bar shoulder shrugs
Leg Work
Complete 3 rounds of the following. Recommended rest is 1 minute. Take more if you need it.
■20 front squats (add empty bar if you want)
■30 lunge steps
■30 calf raises
■20 (wide stance) squats
■50 jumping jacks
■50 second wall sit
Finisher: 100 crunches + 10 AbMat sit ups (as difficult a version as you can)

WOD: 40 push ups

1 minute 30 second plank

30 sit ups

30 lb arm curls 3 sets of 10 (900 lb total)