Wednesday, December 28
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-2dc3a5a3-7fff-fc60-e3d9-32e3d44b9699">4 Rounds</span></p><p dir="ltr"><span id="docs-internal-guid-2dc3a5a3-7fff-fc60-e3d9-32e3d44b9699">:45 Easy Bike</span></p><p dir="ltr"><span id="docs-internal-guid-2dc3a5a3-7fff-fc60-e3d9-32e3d44b9699">:45 Hard Bike</span></p><p dir="ltr"><span id="docs-internal-guid-2dc3a5a3-7fff-fc60-e3d9-32e3d44b9699">8 Hollow Snaps</span></p><p dir="ltr"><span id="docs-internal-guid-2dc3a5a3-7fff-fc60-e3d9-32e3d44b9699">8 Superman Snaps</span></p>
Metcon
« Mamba » (AMRAP – Rounds and Reps)
AMRAP X 24
48 Sit-Ups
24 Cal Bike
48 Up-downs
24 Hollow Rocks
48 Sit-Ups
24 Cal Bike
48 Up-downs
24 Hollow Rocks
<p><span id="docs-internal-guid-b1db72ac-7fff-fd1a-1fd8-dcd28f485189">(Last seen 7/26/22)</span></p>
Accessory
<p dir="ltr"><span id="docs-internal-guid-9f6ebf93-7fff-a36e-f3e8-e90273b54469">4 Rounds for Quality</span></p><p dir="ltr"><span id="docs-internal-guid-9f6ebf93-7fff-a36e-f3e8-e90273b54469">20 Banded Pull Throughs</span></p><p dir="ltr"><span id="docs-internal-guid-9f6ebf93-7fff-a36e-f3e8-e90273b54469">20 (10/10) Single Leg Glute Bridges</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-e6ecbdae-7fff-c73e-833a-3a880319b79b">2:00 Cooldown Pedal</span></p><p dir="ltr"><span id="docs-internal-guid-e6ecbdae-7fff-c73e-833a-3a880319b79b">1:30 Alternating Between Downdog and Cobra</span></p>