12/13 "Wilderness"

December 12, 2018

WARM UP Coach Lead 00:00-10:00

 

STABILIZER 10:00-20:00

2 Rounds

1:00 Bicycle Crunch

1:00 Elevated Glute Bridge

1:00 MB Plank Hold

 

STRENGTH 15:00-30:00

4x 3:00

8/8 SA Kneeling DB Strict Press (RX 20/30)

12 KB Sumo Goblet Squats (RX 24/16)

10/10 Forward and Reverse Bear Crawl

 

METCON 40:00-55:00

FT (CAP 12)

25 Wall Balls (14/25)

25 Burpees

25 Tuck Ups

25 Kettlebell Swings (24/16)

25 Tuck Ups

25 Burpee

25 Wall Balls

 

COOL DOWN

Low Back

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