30 December

AM Training Session (530a)

A. Breath Work

B1. 1,500m Bike/400m Stiff-Legged Ski
B2. 15 Back Ext
B4. 20 GHD's
Rest 2m, x2

C1. 1,500m Bike/400m Stiff-Legged Ski

C2. KB 10-20-10

C3. BB Shrugs (Heavy)

Rest 2m, x2

D. Crossover

E. Mobility

PM Training Session (130p)

A. Back Squats, 5 Reps

Rest 10 Seconds

B. Front Squats, 5 Reps

Rest 4m, x3

*215/235/245

B. 17m AMRAP

"MAGIC" 17M AMRAP 25/15 CAL ROW/SKI 30 WALLBALLS 25/15 CAL ROW/SKI 30 WALLBALLS 30 KBS (1.5/1) 25/15 CAL ROW/SKI 30 WALLBALLS 30 KBS (1.5/1) 30 OVER THE BOX JUMPS (24/20) 25/15 CAL ROW/SKI 30 WALLBALLS 30 KBS 30 OTB JUMPS 30 HEAVY SLAMBALLS

*4+3 Cals 1. SCORE IS ROUNDS AND REPS. THE FIRST COUPLET IS 1 ROUND. THE NEXT TRIPLET IS 1 ROUND. THE NEXT 4 MOVEMENTS WOULD BE ANOTHER ROUND, ETC.