Tuesday, December 27
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-172b4893-7fff-54c1-727d-ae44a8d18136">AMRAP X 7</span></p><p dir="ltr"><span id="docs-internal-guid-172b4893-7fff-54c1-727d-ae44a8d18136">30 Plate Hops</span></p><p dir="ltr"><span id="docs-internal-guid-172b4893-7fff-54c1-727d-ae44a8d18136">10 Step-Ups </span></p><p dir="ltr"><span id="docs-internal-guid-172b4893-7fff-54c1-727d-ae44a8d18136">10 KB Deadlift</span></p><p dir="ltr"><span id="docs-internal-guid-172b4893-7fff-54c1-727d-ae44a8d18136">10 Groiners</span></p>
Weightlifting
Back Pause Squat (Pause Back Squat (2 sec pause)
2×3
2×2
)
2×3
2×2
)
Metcon
« Bugs Bunny » (AMRAP – Rounds and Reps)
AMRAP X 10
12 Box Jumps (24/20)
12 American KB Swings (70/53lb) (30/25kg)
12 Box Jumps (24/20)
12 American KB Swings (70/53lb) (30/25kg)
<p><span id="docs-internal-guid-791c6367-7fff-5700-579f-4cf41665d391">(Last seen 8/18/22)</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-ced08d50-7fff-6ac0-acd8-47c6ec883443">1 min/side Standing Calf Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-ced08d50-7fff-6ac0-acd8-47c6ec883443">1 min Childs Pose Stretch</span></p>