12-30-13

WARM UP

STRENGTH, SKILL, METCON, CORE

45 SECONDS AT EACH STATION, REST BETWEEN ROUNDS DEPENDS ON GROUP SIZE, START AT BEGINNING EACH ROUND AND GO IN ORDER.

DOUBLE UNDERS
GHD
PUSH PRESS OR JERK 115/85/65
PLANK
PULL UP TOE TO BAR
RESISTANCE BAND SHOTS
3 WAY SHOULDER PLANKS 8/6
BOX JUMPS 24/20
PUSH UP TO CRAB POSITION
STAIR RUNS

COOL DOWN AND MOBILITY