1 Dec

Training Session (7a)

A. Zercher Squats; Triples
*Moderate Loads

B. WITH A 35M CLOCK

AS MANY BIKE CALS AS POSSIBLE 100/70 SYNCHRO PUSH-UPS *FIRST 25 (2/4) LAST 75 (1/4 RX LADIES) **LADIES 75 WITH 1 WORKING FOR ALL 50 CAL BIKE 150 SYNCHRO WALLBALLS (2/1.5) 50 CAL BIKE 100 SYNCHRO SEATED PLATE TO OHD (55/45)(35/35) 50 CAL BIKE 150/100 CAL ROW 50 CAL BIKE 100 BURPEES TO TARGET (1) 50 CAL BIKE 50 SYNCHRO SQUATS (ALL) MAX CAL BIKE WITH TIME REMAINING *EVERY SWITCH PERSON GETTING OFF MUST COMPLETE 8 CAL ROW BEFORE ABLE TO GET BACK ON AGAIN. 1 ROWER PER TEAM

Training Session AM (11a)

Jiu Jitsu (2 Hours)