Weds, 12/8- CROCODILE ROCK

Awesome step-ups yesterday guys, you blitzed it!

Brief leg reprieve today, come in and work some upper body strength and endurance!

Your workout for Wednesday:

Group Fitness-

Strength

1) 12 min EMOTM

1st- 4-6 Chin-ups

2nd- 10-20 Push-ups

3rd- 40s Hollowbody Hold

2) Scap Pull-up w/ 3s Pause 3x8

KB Windmill 3x5ea

3) Metcon-

5 min AMRAP

15/12 Cal Row

8ea KB Snatch

5 min AMRAP

.12 Mile Run

12 Knees to Elbows

Masters-

1) Side Lying Windmill- 2x6ea

Facepulls 2x12

2) SA DB Press 2-3x8ea

Double DB Row 2-3x 10

Hollowbody Hold 2-3x30-45s

3) Metcon-

10 min AMRAP

2 min Cardio of choice

DB Snatch x8 ea

Walking Lunge x12 ea

Yours in Food + Fitness,

Jamie