December to Remember
Warm Up/Mobility
Warm-up
2 Rounds
200 M of Choice
10 Spiderman
10 Air Squats
5 Push ups
… Into…
1 Round
5 Kang Squats
10 Elbow Punches
5 Burpees
5 Kip Swings
200 M Of Choice
200 M of Choice
10 Spiderman
10 Air Squats
5 Push ups
… Into…
1 Round
5 Kang Squats
10 Elbow Punches
5 Burpees
5 Kip Swings
200 M Of Choice
Strength
Front Squat (3×4 at Various %/set)
Metcon
Metcon (Time)
2 Sets
15-12-9
Front Squat (115/75)
Burpee Pull-up
–Rest 1:00 b/t sets
15-12-9
Front Squat (115/75)
Burpee Pull-up
–Rest 1:00 b/t sets
Finisher
Metcon
DB*
40 Floor Press
40 Bicep Curls
40 Skull Crusher
*Break up in any Order or in any Combo in sets/reps
40 Floor Press
40 Bicep Curls
40 Skull Crusher
*Break up in any Order or in any Combo in sets/reps
Conditioning
Metcon (Distance)
Meters
x4@75-80%
x4@80-85%