Wednesday, Dec. 13th, 2017


A) Warm Up

200 Meter Run

100 ft. Crab Walk
100 ft. Straight Leg Bear Crawl


5 Walkouts
10 Active Spidermans
4 Walkouts
8 Active Spidermans
3 Walkouts
6 Active Spidermans
2 Walkouts
4 Active Spidermans
1 Walkout
2 Active Spidermans

B) Strength/Skill

Core Complex-5 Rounds

5s Hollow Hold into
5 Tuck Crunches into
5 V-Ups into
6 Jackknives into
5s Hollow Hold

Rest 1:00 between rounds


5 Rounds:

Max Unbroken Pushups
Max Unbroken Strict Pull-Ups

Rest 3:00 between rounds.

*Chest is the only part of you body that should touch the ground on pushups,
if you can’t keep your body straight (no worming) then you will do pushups to a box.