Monday Dec 8- Happy Birthday Chance! A) 4 Sets 250 M Bike 10 Lunges 10 Lat Squats 50′ SA FR Carry L/R B) 3 sets Last weeks heaviest Back Squat X 5 See-Saw Press X10 C) 4 Rounds :90 sec on/ :60 sec off 7 HPC 7 Thrusters AMRAP Bike

Sunday. A) Cardio Party Part 1 – for time: 3 rounds 30/23 cal machine 20 kb swings 55/35# or 10 HPC rest as needed OTM x 12:00 1 = amrap strict pull ups 2 = 3/2 wall walks 3 = :40 jump ropes [heavy or drag] OTM x 12:00 1 = 50′ heavy sled push…

Saturday. A) Workout. Teams of 2 100 cal bike erg [split] 800m run [together] 200m farmers carry 55/35#/hand [split] 100 cal ski [split] 800m run -into- 50 T2B [split] 75 cal row [split] 100 single arm db push press [split] B) superset. 100 banded face pulls 100 banded pull aparts

Saturday Dec 6 A) 5 Min Circuit :30 On/ :30 Off Bike Row Ski Run Bike B) 18 Min AMRAP 6 Calorie Erg 12 Box Jumps/Steps 6 Calorie (Different Erg) 12 Ball Slams (Rest Equals Work time)