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181217

1) WARM-UP: 2 Rounds

5 x Infant Squats

5 each x Single Leg Glute Bridge

20 x Russian Twists

2) STRENGTH: Back Squat

Every 2 min for 12min:

6@60%, 5@65%, 4@75%, 3@80%, 2@AHAP, Max Reps @10% drop from set of 2

—2 min rest—

Every 1:30 for 6 min

DB Situps x8,8,6,6

3) METCON: “Cindy” AMRAP 20

5 x Pullups

10 x Pushups

15 x Squats

4) COOL-DOWN: 5-10 minutes

Flexibility and Mobility

Earlier Event: December 15
181215
Later Event: December 18
181218