Tuesday December 3rd

FIT

LIFT / SKILL

BENCH PRESS
4 - 4 - 4 - 4

--Rest 2:00 btwn--

WARM UP: Start with 2-3 sets of 4 at low-moderate exertion (60-70%)
WORKING SETS(4x4): 75-85% 1RM

WOD

3 ROUNDS - Each Round For Time:
15/12 Calorie Ski or Bike
40ft D Ball Lunges (Shoulder or Bear Hug)
4 D Ball Over the Shoulder
10 Push Ups On D Ball (Hands on Ball)
40ft D Ball Carry (Bear Hug)

--Rest 1:30 Between Rounds--

D - 12/10 Cal Ski or Bike, Choose weight
F - 100/70
P - 150/100

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BUILD & BURN

BUILD

LOWER BODY
A) BACK SQUAT
6 - 6 - 6
TEMPO: 3 2 X 1
SAME WEIGHT AS LAST WEEK

B) 3 SETS
8/side DB Step Ups
6 Single Leg Squat to Back

C) 3 SETS
15/side Banded Fire Hydrants
15/side Clam Shells

BURN
EMOM 12
1) :30 Max Cal Bike
2) :30 Max Cal Row
3) :30 Max Cal Ski
4) Rest