Monday, December 30th

Tabata Warm-up
Mountain Climbers
Frog Squats
Banded Pull to Face
Superman Hold
Strength
Every 2 mins for 10 mins:
7 Sumo Deadlifts @70%
Rest 3 mins then 3xs 1:00 on/1:00 off Deficit KB Sumo Squat

WOD
4Min AMRAP
Buy In: 10 HSPU
then
3 Hang Power Cleans (155/105)
6 Bar Over Burpees
9 Pull-Ups
24 DU’s/72 Singles
Rest 2MIN
6 Min AMRAP:
Buy In: 15 HSPU
then
3 Hang Power Cleans (155/105)
4 Bar Over Burpees
7 C2B
24 Dus/72 Singles