Warmup: rom, dynamic stretches, 15 burpees, 15 squats, 15 push ups Then 20 min AMRAP:20 inchworms30 sec wall sit20 diamond push-ups45 sec wall sit20 tuck jumps1 min wall sit20 mason twists45 sec wall sit20 calf raises30 sec wall sit Cooldown: 3 x 1:00 plank with shoulder taps, rest :20 between rounds

Warmup: ROM, dynamic stretches, 20 push ups, Strength: Bench Press Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X1 tempo, rest 1 minute between sets WOD: 5 Rounds for Time 8 Double KB Push Press 8 Bent Over Row 8 inchworms with push-up 2 min jump rope Cooldown: Roll more »

**Remember there are no official classes this week, gather your class buddies and knock this out on your own!** AND eat well this holiday week, we have the Hydrostatic Body Fat truck here on Wednesday, Dec 2 from 4-8Pm. Sign up now! http://www.signupgenius.com/go/10c094eacad2da2f94-infinite1 Warmup: rom, dynamic stretches, 20 burpees, 200m run Then 20 min AMRAP: more »