Tuesday, 17 December (0203)

MVMNT Fitness – GPP

X: Warm-up (No Measure)

2min Bike/Row

10 Arch to Hollow

20: Sec Hang

10 Scap Rotation

Then:

2 Rounds:

5 Hindu Push Up

20-30sec Child’s Pose + Thread the Needle R/L

Then:

2 Rounds: Baby Weight:

10 Lateral Raise

10 Front Raise

10 Cubans

A: Metcon (No Measure)

4 Rounds: NFT:

20 HRPU

50′ One Arm OH DB Carry R/L

B: Metcon (No Measure)

EMOM 12

1) 5 STOH (Light to Moderate)*

2) 50′ Bear Crawl + 50′ Reverse Bear Crawl
*Progressive – quality over heavy*

B: Push Jerk (5-5-5-5-5-5)

Scored from B

C: Metcon (No Measure)

EMOM 9

1) 8 Squat Thrust Wt. Box Step Over (Quality)

2) 10 Box Jump

3) 12 Burpee
*Finish work no later than 40sec mark on each minute*