Friday December 4, 2015

  
GPP

A) 10 Rounds of:

  • :20 Airdyne, :40 Rest

B) 3 RFT:

  • 12 KB Swings, 70/53#
  • 15 Burpees
  • 18 TTB

STRONG

A) 4×6 Front Rack Step ups – choose a low box and use only the leg on the box to step up.
B) 3 RFT:

  • 9 Dumbbell Thrusters
  • 12 Burpees
  • 15 TTB

C) 4×6 1-arm DB row