WARM-UP
Bike Tabata :20 on/ :10 off (4 rounds)
1 ROUND
10 Banded Pull-aparts
5/5 Sword Pulls
10 OH Banded Pull-aparts
10 Band Pass Throughs
10 Behind-the-Neck Strict Press
Into…
1-2 ROUNDS
:45 Bike
10 Strict Press
10 Alt Arm Lifts in Child’s Pose
5/5 Moose Antlers
STRENGTH (ALL)
ON AN 18:00 RUNNING CLOCK…
2 Push Jerks
+
1 Split Jerk
*Start Moderate and build to Heavy.
(Score is Weight)
WORKOUT (PERFORMANCE)
EVERY 2:00 x 5 SETS
15/12 Cal Assault Bike*
Max Shoulder to Overhead (185/135) in Time Remaining
-Rest 1:00 b/t Sets-
*C2: 20/15
Echo: 12/10
(Score is Total Reps)
WORKOUT (FITNESS)
EVERY 2:00 x 5 SETS
12/10 Cal Assault Bike*
Max Shoulder to Overhead (135/95) in Time Remaining
-Rest 1:00 b/t Sets-
*C2: 15/12
Echo: 10/8
(Score is Total Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 5×8
Box Squat*
*Keep all sets Heavy.
(Score is Weight)
2.) 3 SETS
10 Back Rack Lunges (135/95)
-Rest :30-
1:00 Max 1+1/2 Heel Elevated DB Goblet Squats
-Rest 3:00-4:00 b/t Sets-
(Score is Reps)