january-1-2016 |
view on CFSD site
Mobility
● 15min ungluing your week
MCR/Core
● 100 Crunch Hollows not for time
Conditioning
‘Beast 12’
● 25 Walking Lunges
● 20 PullUps
● 50 Box Jumps (20 in)
● 20 DoubleUnders
● 25 Ring Dips
● 20 KneestoElbows
● 30 Kettlebell Swings (2/1.5 pood)
● 30 SitUps
● 20 DB/KB Squat Cleans
● 25 Hip Ext (yes that is changed from original
● 30 Wall Ball Shots (20/14 lbs)
● 3 Rope Climbs (15ft)