Tuesday December 9th

Warm up:...
■Run and or skip until HR > 120. Minimum one minute run and one minute stretch.
■Mobility: hip openers, squat walk and hop, leg swings + shoulder ROM, posterior deltoid with bands, partner shoulder stretch
■Stretch, bands, rollers as necessary

Strength component: Bench, Squats, Thrusters
■3 x 12 @ ~50-60% 3RM
■Between sets: 3 pull ups, 3 crunches
Reverse BW Pyramid
Complete the following, chip it if necessary: only one round
■50 sit ups
■40 push ups
■30 box jumps
■20 pull ups
■10 triceps dips
■40 sit ups
■30 sit ups
■20 box jumps
■10 pull ups
■30 sit ups
■20 push ups
■10 box step ups
■20 sit ups
■10 push ups
■10 sit ups
Your Personal WOD: 25 lb arm curls 2 sets of 10 (500lb per arm)
110 lb bench press 2 sets of 10 ( 2200 lb total)
15 sets of stairs
15 pull ups
renagade rows 30 lb 2 sets of 10 (3000 lb total)