Friday 12/28


Friday, December 28
A.
Deadlifts
5-4-4-3-3-2-1
80% of your 1RM

B.
First 5 minutes:
800m Run
Then
AMRAP 8
15 Wallballs
45 Double Unders
Then
800m Run

Masters
A.
Same

B.
First 5 minutes:
600m Run
Then
AMRAP 8
15 Wallballs
45 x2 Single Unders
Then
600m Run

Thursday 12/27

Thursday, December 27
A.
Skill Work: Handstands

B.
EMOM 12
100m Sprint
15 Burpees
20 Air Squats
30 sec Plank Hold

Masters
A.
Same

B.
EMOM 12
100m Sprint
15 Burpees
20 Air Squats
30 sec Plank Hold