Dec 10th 2018

Fitness
A1. FS 4 x 6 (Build) 3 sec pause in bottom of squat
A2. KB Seesaw Press from tall kneeling 4 x 7 @ 3010
rest as needed
+
Teams of 2 or rest 1:1
4 sets
10 DB HC 50/35
Shuttle run length of parking down and back
**partner up- 1 work and 1 rest- complete full round before switching
+
2-3 sets
“Shoulder Health”
Wtd Arm Circles 12 sec @ 4 positions
10 External Rotation w/ plate
10 Band Pull Aparts

Competition
A1. 3 PU + 2 C2b + 1 MU x 4 sets (the goal is to complete UB
**Please alter complex based off of your individual skill level
A2. Medball ground to OH 4 x 8
A3. FW 4 x 100′
rest as needed after A’s
B1. Dips (Bar) 4 x 4-5 @ 31×1
B2. T2b AMRAP UB x 4 sets
rest as needed