6
Dec
Monday December 7th

Warm Up:
Jump Rope/Lateral Hops 2:00 (:45/:15)
Mobility:
Figure 4 1:00/Leg, Hold bottom Squat 2:00
Specific Warm Up:
2 Rounds – 5 Burpees, 5 Strict Press, 5 V-ups
Part 1:
I’s, Y’s T’s 5×5 , Rest 1 minute between rounds. If you only have 1 DB/KB do 5 Single Arm per side.
Part 2:
“10 for 5” Scale –> “8 for 5” OR “5 for 5”
Complete the following exercises for 5 Rounds for Time.
Push Ups, V-Ups, Air Squats, Jumping Lunges, Mountain Climbers, DB RDL’s, DB Push Press, Burpees, Tuck Jumps, KB Swings
Alternatives:
Negative Pushups/Box, Regular Lunges, Barbell RDL/ SA DB RDL, BB Push Press / SA DB Push Press, DB/Odd Object Swing
Cool Down:
Jog/walk/row 2:00-3:00, Foam roll hips/samson stretch