12-23-2021

Active Recovery

35:00 at recovery pace

Row 3:00
25’ walking lunge
25’ bear crawl
10 Russian KBS
10 Goblet Squat
10 KB Push Press(5/side)
Run 200m
5 walkout push up
5 hanging knee raise (1.2.2.1)
10 PVC Pass Through
10 PVC ATW (5/side)
10 PVC bent over Thoracic rotation

Optional Metcon

AMRAP 4
4 Wall Ball (20/14)
4 Pull-Up

Rest 1:00

AMRAP 4
4 Zombie Squat (95/65)
4 HSPU

Rest 1:00

For Time
4 Rds
4 KB Goblet Step-Up (53/35 , 24/20)
4 TTB