Part A:
In 15 Minutes:
Back Squat x2
-Build to challenging double
—
In 20 Minutes:
Back Squat (back off sets)
2-2-2-2
In between sets do:
Med Ball Deadlift x1-3
Med Ball Clean Drop x1-3
Part B:
AMRAP 7 Minutes:
Med Ball Hang Clean x5
DB Push Press x10
21-15-9-6-3
DB Push Press
Burpee
3 Rounds:
DB Push Press x15
Deadlift x15
“Jack”
AMRAP 20 Minutes:
DB Push Press x10
KB Swing x10
Box Jump x10
DB Shoulder Press x10
Pull Up x15
Row 800m
DB Push Press x15
Pull Up x20
Row 600m
Push Up x20
Pull Up x30
Row 400m
AMRAP 20 Minutes:
Goblet Squat x10
DB Push Press x15
Box Jump x20
Happy Birthday Tannis R!
Someone who is always game and always willing to try new movement. Thank you for your trust and friendship over the years.
21-15-9
Deadlift
DB Push Press
5 Rounds:
MB Zercher Squat/DB Goblet Squat x40 seconds
Rest 20 seconds
DB Push Press x40 seconds
Rest 20 seconds
Box Jump x40 seconds
Rest 20 seconds
Row x40 seconds
Rest 20 seconds
Every 3 Minutes for 5 Rounds:
DB Push Press x15
Row – Max Distance
Happy Birthday Lana!
Adventurous and always ready to learn and move. You are kind and a great friend who supports everyone you are around. Thank you for being awesome.
12 Days of Christmas
Row 100m
DB High Pull x2
DB Thruster x3
T2B x4
Burpee x5
DB Snatch x6alt
Air Squat x7
Box Jump/ Step Up x8
Pull Up x9
KB Swing x10
DB Push Press x11
DB Lunge x12alt
*Perform like the song
1
2,1
3,2,1