Monday 12/13/21

Please continue to follow the Social Distancing guidelines during class at all times. Thank you!

Workout

Warm Up

:30 alt step ups 
:15 rest
:30 alt samson
:15 rest
:30 inchworm to push up
:15 rest 
:30 alt groiners
:15 rest
:30 mountain climbers
:15 rest
:30 slow burpees 

Empty bar jerk warm up 
3 dip and hold (:03 hold) 
5 push press 
5 pausing push jerks (:03 in the catch) 
5 push jerks 

Strength 

EMOM 10 
2 push jerk (building) 

WOD 

AMRAP 10 
1 burpee box jump (24”/20”)
1 push press (95/65 75/55)
2 burpee box jump 
2 push press 
3 burpee box jump 
3 push press…… 
-add 1 rep per round

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