Monday 12/28/15

1.)  3 Rounds

10 Air Squats

10 HRPU

200 m Run

Then:  Sampson, Lizard, twisted lizard, Puppy Dog, PVC pass thru’s

2.)  EMOM:  10’

Odd:  Plank Holds----Knee to Elbow   Hold for :45

Even:  Hollow Rock to Superman   Hold for :30

3.)  “The Chipper”   15’  Time Cap

10 Deadlifts   225/155

21  TTB  Sc:  KTE

15 Front Squats  185/125

21 OH Lunges  45/25#

20 Shoulder to Overhead  135/95#

21 OH Lunges

15 Front Squats

21 TTB

10 Deadlifts

* You must change your own weight

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