12/10/20: Thursday

Today’s Workout

• Warm Up
  • 2 min. Row|Bike|Ski
  • 3 Sets
    • 15 Jumping Jacks
    • 10 Squat Thrusts
    • 5 Hang Power Cleans

• Conditioning – “The Dirty Dozen”
  

  Indoor 12 Rounds For Time 8 Burpees Over the Bar (Facing if space/desired) 4 Power Cleans (sx: 95#|65#  rx: 135#|95#  crx: 185#+|125#+) ***Starting and Every 4 min.*** 24|20 Cal Row|Ski – 18|12 Cal Bike (2 min. Time Cap)

  Outdoor 12 Rounds For Time 8 Burpees Over the Bar (Facing if space/desired) 4 DB Power Cleans ***Starting and Every 4 min.*** 24|20 Cal Row|Ski – 18|12 Cal Bike (2 min. Time Cap)

• Accessory
  5 Sets
  • 10 Tempo Cossack Squats (Weighted if desired/able – crx: 10 Tempo Pistols)