Tuesday, December 10

Warm Up:

30 Seconds Each

Active Spidermans

Side Plank (30 Seconds Each Side)

Mountain Climbers

Flutter Kicks

Frog Hops

Shoulder Taps

Mobility:

Couch Stretch – 1:00 each side

Pec Stretch against wall – 1:00 each side

Movement Prep

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

WOD:

AMRAP 4:

27 Wall Balls (20/14)

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21 Wall Balls (20/14)

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15 Wall Balls (20/14)

15 Burpees

15 Pull-ups