Wednesday, December 5, 2018

Prep
3 Sets
8 Alternating Shoulder Halos
Rest 15 Seconds
8 Ring Rear Delt Raises
Rest 15 Seconds
8 Ring Y Raises
Rest 15 Seconds
8 Barbell Hang Power Snatches (45/35 – Empty barbell)
Rest 30 Seconds

Gymnastics
4 Minute AMRAP
6 Toes-to-Bar
6 Burpees
Rest 2 Minutes
4 Minute AMRAP
6 Handstand Push-ups
6 Burpees

Conditioning
4 Rounds
20/16 Calorie Row
12 Burpee Box Jumps (24/20)
50 Double-unders
Rest 2 Minutes
4 Minute AMRAP
150 Double-unders
30 Burpees (24/20)

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