Friday: 12/29
2 x 15 min stations
Conditioning EMOM – 15 Min
-
Teammate 1: Row R: 150M W: 125M B: 100M Get up off ERG & Rest the Remainder of the Minute
-
Teammate 2: R: 40 Double Unders / W: 20 Double Unders OR 75 Singles B: 40 Singles & Rest the Remainder of the Minute
-
Teammate 3: Burpees & Stand behind ERG Ready to strap fee in and Rest the Remainder of the Minute
R: 12 W: 10 B: 8
Core & Running: 15 Mins
Parking lot to Ralph McGill Run followed by one of the following options:
-
20 Moving Dead Bugs (10/side)
-
:30 Hollow Body Hang + Max flexed arm hang
-
30 Spiderman Planks (total)
-
30 JG Alternating Knees to Chest (feet in straps) – total
*If it’s too cold or rainy to run a parking lot lap, they’ll do a carry instead between the core exercises*
Carries + Core: 15 Min
Perform a KB Carry:
Heavy 1KB Rack Carry (60+,40+) – 1 lap around perimeter of gym per side
OR
Heavy 1KB Farmers Carry (70+, 50+) – 1 lap around perimeter of gym per side
Then, choose a core exercise:
-
20 Moving Dead Bugs (10/side)
-
:30 Hollow Body Hang + Max flexed arm hang
-
30 Spiderman Planks (total)