13 December

Training AM Session (515a)

A. Breath Work

B1. 1500m Bike or 500m No Leg Ski
B2. 10-20-10 KB DL - Shrug - DL
B3. BB Shrugs
Rest 3m, x4

C. Mobility

D. Crossover

Training PM Session (145p)

A. Max Thrusters @ 135#
Rest 30 Seconds
Max Thrusters @ 115#
Rest 30 Seconds
Max Thrusters @ 95#
*27-14-15 (124 Reps)

B. EMOM Until 90 Cals On Bike
Min 1: 5 Plate To OHD (45) + 20 Yard PP Shuttle (10 Out and Back - Drag)
Min 2: 2 Burpees To Tgt + 10 Pullups
Min 3: Max Cals Bike
*30/30/30 (8:42)