Monday, December 3rd

Warm-up/5Min AMRAP
20 Mountain Climbers
8 Ring Rows
8 Push-ups
8 Bird Dogs (4L/4R)
Strength
Superset x3
12-15 Floor Press (barbell or DB)
12-15 Bent Over Row (barbell or DB)
30 Banded Tricep Extension (light band)
Rest 2 mins between rds.
WOD
30 Deadlifts (225/155)
30 Cals on the Rower
30 Burpee Box Jumps (24/20)