SATURDAY 12/17/16

Warm Up:
3 mim Row/Run/Ride
10x Good Mornings
10x Pass Throughs
10x Inchworm Push-Ups
3x 60s Plank Hold
10x GHD Sit-Ups
10x Back Extensions
10x No-jump Burpees

A) Bench Press
5@40% 5@50% 3@60%
3@70% 3@80% 3+@90%

B) 22 min AMRAP
22x Russian KB Swings (44/26)
22x Box Jumps (20/16)
Run 400m
22x No-Jump Burpees
22x Wallballs (14/10)