3
Dec
12.5.15
Warm-up
5 Min Run/Row/Bike
2 Rounds
10 Banded Good Mornings
10 Ab Mat Sit-ups
10 Strict Press With the Bar
Strength/Skill
10 Min EMOM
Even: 5 Strict Press
Odd: 10 V-Situps
METCON
4 Rounds
500m Row/400m Run
5 DL 255/165
4/2 Rope Climbs
Extra Work
gymnastic
5 Sets of
5 strict Chin-ups
5 wide grip pullups
5 narrow grip pullups
olympic
Bench Press: 6×6 up to 6RM
*Rest 30 Sec then move on to the Ring Row
Ring Row, feet on box above hips: 6 sets of 20 sec max reps, rest as needed
Core
4×1 Min Plank AHAP