Reminder: Christmas Party 12/14 RSVP!
Lots of great things coming in 2025, Stay Tuned!!
Crossover Symmetry Activation & Banded 7’s-Perform 7 reps of each movement
Barbell Prep
1-2 Sets
10 Prone Is, Ts, Ys
10 Single Arm Press (each side)
-rest 1 min-
-then-
15-10 Unbroken Push Jerk
*Rest 90 Seconds between sets
**Set 1 @8.5 RPE Set 2 @9.5 RPE)
- Score is Split Jerk
- Push Jerk weights in Notes
Hinshaw Warm Up
Perfrom each movement for 10 ft and do 10 single under after each movement:
High Knees
Knee to Chest
Figure 4
Lunge with reach overhead
Lunge torso twist
Toy Soldiers
Butt Kickers + arm swing
25 Min Amrap (Team of 2)
1,000m Ski or Row (Partners must switch after every :30 seconds)
200 Double Unders (Partners must switch every :30 Seconds)
1 Mile Run Together
Individual Option
25 Min Amrap
500m Ski or Row (Working 30 seconds on and 30 seconds off)
100 Double Unders (working 30 seconds on and 30 seconds off)
1 Mile Run
Target Score 2+ Rounds
4 Sets of Quality:
30 Secs of Weighted Hang (35/25 DB between legs/thigh)
into
30 Secs of Max Strict Pull Ups (without weight)
into
60 Secs Bar Dips (top of BMU)
-rest- 60 secs between sets
Score Max Strict Pull Ups
3-5 Mins of Easy Cardio
1 Min Quadruped Forearm Stretch
2x 1 Min Calf Pumps
Partner Run (Minus Rob)