cfr_xmas-031

ATHLETE

A. EMOM10
Min 1: 5-15 Ring Dips/Box Dips
Min 2: 20 AbMat Situps, (Advanced squeezing medball between knees, feet firmly on the floor)

B. “Grunt Work”
On the Minute x 16:
Minute 1 – 50m Prowler Push (90/45) (to garage door)
Minute 2 – 40m Shuttle Sprint
Minute 3 – 15/12 Calorie Row
Minute 4 – 20 Kettlebell Swings (53/35)

GYMNASTICS

A. Ring Dip Skill Work

B. EMOM12
Min 1: 5-15 Ring Dips/Box Dips
Min 2: 10-20 sec Ring Support Hold (or Box)
Min 3: 20 AbMat Situps, (Advanced squeezing medball between knees, feet firmly on the floor)

C. EMOM12
Min 1: 5-10 T2B + 10-15 JumpSquats
Min 2: 10 Plank ups + Plank Hold