Workout of the Day – Wednesday December 23rd
Warm up
2 Rounds
10 front squat
1min plank
8 push press
20 mountain climbers
8/8 single arm kbs
10 KB single leg deadlifts
Strength/skill
Pull up work
3 rounds 40/20
a) Max rep kip swings
b) max rep kipping pullups
c) max rep c2b
Scale:
a) Max reps ring rows
b) Max reps Jumping pullups
c) Max reps banded pullups
Conditioning
5 rounds
8 hang to overhead 95/65
30 Double unders
20 kbs 53/35
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