12.12.2018
Warm Up
| Running clock 15:00 |
| (With light DBs) |
| 1:00/side The greatest stretch |
| 4 man makers |
| 2 wall walk + Hold 3 sec at the top |
| 10 Goblet Squats |
Conditioning
| Interval work (total 24:00) |
| 6 rounds of ; |
| 45sec on : 15sec off |
| 1- Devil Press (AHAP) * |
| 2- Cal row |
| 3- Wall Ball (20/14) |
| 4- Rest |
Recovery
4:00/ea (2/2)
| 1. Deltoid smash |
| 2. Couch stretch |