December 1
Warm Up/Mobility
Warm-up
Overhead Rib Mob
Anterior Compartment Smash
Anterior Compartment Smash
3 Rounds
200 M ERG of Choice
8 Box Step Ups
5 BB Push Jerk
Strength
Push Jerk (3×4 @ Various %/set)
Metcon
Metcon (Time)
3 Rounds
10 Push Jerk (135/95)
20 Box Jump Overs
30 Double Unders
10 Push Jerk (135/95)
20 Box Jump Overs
30 Double Unders
Finisher
Metcon
3-4 Sets
6 Knees to Chest + Leg Raise
3/3 Hanging Around the World
10 V-Ups
12 Heel Taps
6 Knees to Chest + Leg Raise
3/3 Hanging Around the World
10 V-Ups
12 Heel Taps
Conditioning
Metcon (Distance)
Let’s Get some Meters
x4 @70-75%
x4@75-80%
*% is of 2 RM