Time To Burn Off Those Christmas Cookies

Warm Up:  EMOM x 5

1. Row 

2. Air Squat (with pause at bottom) 

3. Banded Lateral walk 

4. PVC Pass Thru 

5.   Band Pull Aparts 

Performance: COMPLETE IN SET TIME

From 0:00- 8:00

• 75 Wall Balls (20/14)

• 1:00 Plank on Elbows 

• 25 Russian KB Swings (70/53)

FROM 8:00-16:00

• 50 Wall Balls 

• 1:00 Plank on Elbows

• 50 Russian Swings

FROM 16:00-24:00

• 25 Wall Balls

• 1:00 Plank On Elbows

• 75 Russian Swings

Fitness:  1 Round 4:00 Stations

Station 1: AMRAP 10 Air Squats /20 Mountain Climbers

(1:00 Rest)

Station 2: AMRAP 10 Calories / 20 Ball Slam 

(1:00 Rest)

Station 3:  AMRAP 10 Ring Row/20 Rope Slam/ 1 Prowler Push 

(1:00 Rest)

Station 4: AMRAP  10 Push press/ 20 Lat Overs

(1:00 Rest)

Cashout:  Coaches Choice