28
Dec
Friday, December 29, 2017
VOD
12 As a shepherd looks after his scattered flock when he is with them, so will I look after my sheep. I will rescue them from all the places where they were scattered on a day of clouds and darkness. Ezekiel 34:12
Warm Up
10 Calorie Easy Bike
10 Air Squats
10 AbMat Sit-Ups
10 Kettlebell Deadlifts
10 Calorie Moderate Bike/Row
10 Hollow Rocks
10 Superman Rocks
10 Empty Barbell Strict Press
10 Chest Level Kettlebell Swings
7 Calorie Moderate/Fast Bike
5 Strict Presses (light load)
10 Air Squats
10 AbMat Sit-Ups
10 Kettlebell Deadlifts
10 Calorie Moderate Bike/Row
10 Hollow Rocks
10 Superman Rocks
10 Empty Barbell Strict Press
10 Chest Level Kettlebell Swings
7 Calorie Moderate/Fast Bike
5 Strict Presses (light load)
strength A
1RM JERK
strength B
1RM BACK SQUAT
Additional Work
OPTIONAL WOD
2xAMRAP 5:
21-15-9:
Kettlebell Swings
Front Squats
Row for Cals
21-15-9:
Kettlebell Swings
Front Squats
Row for Cals