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12/01/2018

Warm Up

5 min AMRAP

- 6 tempo air squats

- 12 DB strict press (6 each)

- 6 grave diggers

- 6 dball deadlifts


Conditioning

2 rounds - 5 stations @ 3 min each

Station 1

- row (cals)


Station 2

3 min AMRAP

- 12 STO @ 75/55

- 12 back squats @ 75/55


Station 3

- 25 double-unders

- 1 min plank hold


Station 4

- bike (cal)


Station 5

3 min AMRAP

- 15 air squats

- 10 grave diggers

- 5 dball over shoulder @ 100/80

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