Tuesday, December 21

Rebuild option available all day.

XT Strength: 5:30pm

Group Fitness:

Strength:

3 rounds for quality of:

5 Tempo Bench Press, pick load @21X1

Rest 45 secs

12 Stationary Dips @2111

Rest 45 secs

10 Banded Face Pulls @2111

Rest 45 secs

L-Sit, 1 min (accumulate)

Rest 45 secs

Rebuild:

3 RFQ:

10 Rear Foot Elevated Split Squat (Dual DB - 5 each leg) @ 2111

10 DB Tricep Extensions @ 21X1

10 DB Push Press @ 21X1

WOD:

5 rounds for time of:

20 Lateral Dumbbell Jump Overs

10 Dumbbell Hang Cleans, pick load

10 Dumbbell Push Press, pick load

XT Strength:

Deadlift 3x5
Back Squat 3x5

3RFQ
DB Z Press x12
Lateral Bounds x14

3RFQ
Side Plank :40/each
Pigeon Stretch 1:00 each