Thursday December 10, 2020

Lesson 9: Never Take  Play Off

Most teammates are not consistent.To be a great teammate you want to be consistent in your attitude, effort and actions. Be the kind of teammate everyone knows they can trust and count on. 

Primer:
8 Minutes for Quality
10 Down Dog to Push Ups 
8 Strict Pull Ups or Ring Rows
6 Strict T2B 
30 second Row (increasing intensity each round)

Mobility: 
Seated Hamstring Stretch
Seated Straddle

WOD: “Lead Foot”
AMRAP 5 
21 Cal Row | 21 Burpees | 21 Chest to Bar 

Rest 3 Minutes 

AMRAP 5 
15 Cal Row | 15 Burpees | 15 T2B 

Bulletproof Shoulders: 
AMRAP 5 
21 Cal Row | 75 Single Unders | 21 Ring Rows 

Rest 3 Minutes 

AMRAP 5 
15 Cal Row | 75 Single Unders | 15 Tuck Ups

Strength: 
3 Power Cleans EMOM x 8