PART 1 Gym Sprints 5 RFT
You will hold the position listed for 10 seconds, then complete sprint--court length and back
1-Superman (hands at start line)
2-Hollow Hold (hands at start line)
3-Elbow Plank (feet at start line)
4-Squat
5-Bottom of push up (hands at start line, chest should hover the floor)
Cash Out- 3 lap run ENTIRE GYM with MB 2014
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PART 2** 12 MINUTE AMRAP
12 Days of Christmas
12 C2B pull ups
11 DU
10 Sit ups
9 KB swing 53/35
8 OH lunges with weighted plate 45/25
7 T2B
6 Burpees
5 Wall Ball
4 DB snatch to squat 53/35
3 HSPU
2 Vups
1 Rope climb