Tuesday, December 5th, 2017

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Warm-up: Group Dynamic

  • Bear Crawl (down and back)
  • Crab Walk (down and back)
  • Sumo Inchworm Push ups (5-4-3-2-1)


Pre-Game: 12-Minute EMOM

  • Min 1: 6 Alternating Dumbbell Snatches (Ascending Weights)
  • Min 2: Calories on Rower (12/9)
  • Min 3: 1 Round of Mini Cindy (3 pull ups, 6 push ups, 9 Air squats)

Workout: Chipper For Time

  • 100 Double Unders
  • 50 Alternating Dumbbell Snatches (50/35)
  • 25 Pull ups
  • 80 Double Unders
  • 40 Alternating Dumbbell Snatches (50/35)
  • 20 Pull ups
  • 60 Double Unders
  • 30 Alternating Dumbbell Snatches (50/35)
  • 15 Pull ups

Endurance: Assault Bike Work

  • 2 Sets of 20 Calories As fast as Possible, Rest 2 minutes between sets

Core: 4 Rounds

  • 20 Long Sit-ups
  • 20 Superman Rocks