2 Rounds: 15 Hang power sntach Run 2 Laps 15 Deadlifts Run 2 Laps -15 min. time cap

Tabata Mash Up 8 Rounds: Ball slams Double unders

Front Squat 5, 5, 5, 5, 5

We are taking the rest of the year off. We'll be back at it on Monday, January 3rd. Enjoy your holiday break! We'll see you in 2022!! Try...

5 sets, 30 on, 30off: Forearm plank hold 18 minute AMRAP: 18 Walking lunges 18 Double unders 18 DB push press

"Kerrie" 10 rounds: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest 2 minutes

Squat Clean Technique and ladders

3 Rounds: 1 min. Wallballs 30 sec. Rotation 1 min. Ring rows (strict) 30 sec. Rotation 1 min. Lateral hops over a line 30 sec. Rotation 1...

5 Rounds: 15 Overhead squats 45 Double unders

For time: 1000m Row For time: "Annie" 50-40-30-20-10 Double Unders Sit ups