December 6, 2020

Monday

6 rounds for time
10 Bar facing Burpees
10 Toes to dumbell or v-sits
10 DB clean and jerk

Tuesday

5 rounds for time
20 dumbbell sumo deadlift high pulls
20 dumbbell Squats
20 dumbbell overhead lunges
20 sit ups – feet anchored by dumbbell

Wednesday

60 reps for time:
with db/kb
Alternating hands
Devils Press + renegade row + cluster = 1 rep

Thursday

28 minute emom

1. 60 double unders
2. 5 jump squats + 5 In and outs
3. 10 reverse burpees
4. rest

Friday

20 min AMRAP
30m bear crawl
30 DB step ups
20 single leg v- sits
30 DB swings