Monday Desember 1st

Monthly Challenge

Daily Step-Up Challenge

Pre WOD:

3 rounds:
3 Box Jumps for height
5 KB Swings for max speed(light)
3 Broad Jump for max length
Rest as needed between stations and rounds

WOD:

A, 1 RM Deadlift

B, 12 min Amrap
8 Toes to Bar
8 Burpee to Target

Post WOD:

3 rounds:
12 Banded Hip Thrusts
15 Banded Glute Bridges
10/10 Fire Hydrants
12 Frog Pumps

Rest as needed rounds and movements