December 9th, 2019

Work Out of the Day

Strength/Skill

EMOM x 8 MINUTES
MIN 1 – Slep Push or Farmers Carry (Heavy)
MIN 2 – Static Hold of Choice!*

*Wall-Sit
Plank
Active Squat
Bar Hang
HS Hold
Hollow
Superman
Plate OH Hold
KB Front Rack

Metcon

AMRAP x 20 MINUTES
15 Up-Downs
30 Double Unders
1:00 Wall-Sit
30 Double Unders
15 Kettlebell Swings (53/35)
1:00 Ring FLR or Plank

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