Friday Dec 03

Auxo

Warm Up

2 Rounds

2 min on C2

10m Bear Crawl

10 Dead Bugs

2 Rounds 

10 Shoulder-Hip Extension (https://www.youtube.com/watch?v=wW-GAz2CTCM)

10 Banded Hollow Body Lat Pull

10 Jumping Squats

Strength

3 rounds

1 – 3 Pegboard

100 DU or 60 Heavy DU

Or

3 Rounds

3 Rope Climbs

100 DU or 200 Singles

Workout

“AUXO”

10-20-30-40-50

Wall Balls

CTB

RX+

Ball – 30/20 Lb

RX

Ball – 20/14 Lb

SC

Ball – 20/14 Lb

Pull Ups

Fit

Ball – 14/10 Lb

Banded Pull ups or Ring Row

Extras

Engine Building

Run

10 x 1Km @ 5Km Pace

Accessory Work

5 x 5 Ab Rollout

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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