12/15 "Wavy"

December 14, 2018

WARM UP 00:00-10:00

 

STABILIZER 10:00-25:00

4 x :40/:15

Side Plank Rope Slams*

DB Plank Drags

Scissor Kicks

 

*Hold 1 side rope with top arm and slam

 

CONDITIONING 25:00-45:00

4x :45/:15

Battle Rope Alternating Waves

DB Snatches (40/25)

Air Squats

 

METCON 45:00-55:00

4RFT (CAP 8)

10 Froggers

10 V Ups

 

COOL DOWN
Hip Flexors

Chest

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