WEDNESDAY 12/21/16

Warm Up:
6 min Athlete’s Choice
10/arm x Xaio Piengs
10/arm x DB External Rotations
20x Sit-ups
20x Alternating Lunges
10x Roll 2 Candlestick
10x Single Leg RDL w/ KB

A) 15 min to Establish
1x Heavy Turkish Get Up
*Rep must be performed w/ both arms to qualifiy

B) For Time:
100x Double Unders
30x Toes 2 Bar
50x Double Unders
20x Toes 2 Bar
500m Row
20x Toes 2 Bar
50x Double Unders
30x Toes 2 Bar
100x Double Unders

C) Cool Down
5 min Walk
Death Stretch
Forearm Stretch
Banded Bully/ Shoulder Opener