12 Dec 2020 - Full Body

Dec 12: Focus: Full Body


Warmup: 9 min crew row with coach: starting @spm 20 increasing by 1 each minute.

every 90 seconds 5 hard stroke row


60 second instructor demo


18 min AMRAP

10 DB Squat to OH press

8 walkout pushups

10 DB rev lunge to bicep curl (5 ea.)

8 DB burpee to alt. plank row


90 second recovery & instructor demo


3 Rounds: 12 reps each (timecap: 16 min)

DB hex press to chest fly ( total reps, 6 ea.)

bench dips

DB seated lateral raise

DB D/L to upright row


60 second recovery & instructor demo


8 min EMOM

3 ea. S/A snatch

6 BW squats

8 KB swings


5 min cool down & stretch