STRENGTH/SKILL:
3 Rounds:
a) BB Rows: 10-12 reps, AHAP (add weight each round as needed)
b) DB Hammer Curls: 8-10 reps.
c) Bent-over Rear Delt Raises: 15-20 reps.
Rest 60s.
METCON:
“Finish Line”
For time:
150 Double Unders
75 Wallballs (20, 14)
50 KBS (70, 53)
*15:00 Time Cap*
AFTER PARTY:
50 Banded Pull-aparts
50 Banded Push-downs
_______________________________________________________________________________________________________
5:30 PM BootCamp Class
METCON:
**REST 2:00 BETWEEN EACH AMRAP**
AMRAP 5:00 –
21 Air Squats
9 Burpees
*REST 2:00*
AMRAP 5:00 –
20 Lunges
15 Mountain Climbers
*REST 2:00*
AMRAP 5:00 –
21 Ab Mat Situps
9 Ring Rows
AFTER PARTY:
100 Single Unders for Time
QOD: What is your New Year’s resolution for 2017?
