Tuesday, December 11th

Workout of the Day
Fitness
5 Rounds
On the 4:00
9 Burpee Box Jumps (24/20)
15 Dumbbell Front Squats (50’s/35’s)
21/15 Calorie Bike
Score is slowest round
Max Effort Upper
Warm up
Medicine Ball Throwing Medley x 5:00
Bear Plank w/KB Drag 2 x 10 ea way
KB Arm bar w/ Press 2 x 8 ea side
A. Work to a 1RM Bench Press (13min)
B. Super Set 3 w/60sec rest
“Wide Grip Sup Chin Ups x 6-8
Kneeling dbl KB Press x 6-8”
C. Farmer Carry 2 x 50ft
D. AMRAP 15
DB Fly x 10

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