Monday, December 7th, 2020
General Warm-Up
Skipping Practice - 2 minutes
Chest Primers, 3 Rounds:
10 Push Outs
30 sec forearm crush
30 sec crush and squat
10 Close Grip Push Ups
Chest Primers, 3 Rounds:
10 Push Outs
30 sec forearm crush
30 sec crush and squat
10 Close Grip Push Ups
Strength
Weighted Push Ups
4 sets of 5
Alternative
8 sets of 5 Perfect Push Ups (not weighted)
4 sets of 5
Alternative
8 sets of 5 Perfect Push Ups (not weighted)
WOD
Workout Format
3 Rounds
200 meter Row (.35 Bike)
10 Perfect Push Ups
20 Sit Ups
30 Med Ball Squats
200 meter Row (.35 Bike)
10 Perfect Push Ups
20 Sit Ups
30 Med Ball Squats