A:Warm Up
00:00-6:00 30s Jump Rope 10 Air Squats 10 Vertical Jumps 30s Jump Rope 10 Pushups 10 Situps 30s double unders or practice 10 scorpions 10 iron crosses 06:00-12:00 Mobility Wrist work on floor x 2 minutes ankle stretch x 1 min each side Frog Stretch x 1 minute 12:00-15:00 Warm-up presses B: Shoulder Press (10x2 ) EMOM x 10 Start light and build each set. C: Rahoi (AMRAP - Rounds and Reps) 12-Minute AMRAP of: 12 Box Jumps, 24" 6 Thrusters, 95# 6 Bar Facing Burpees In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006 To learn more about Rahoi click here to establish continuity across all classes, we will do lateral burpees over bar.
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