| Warm up |
| 10 Min Bike |
| 10 Min Row |
| 10 Min run |
| WOD Prep – warm up |
| EMOM 15 |
| 1) 12 Bench press 45/30 |
| 2) 10 Slam Balls 15/10 |
| 3) 8 Alt back rack Box step ups 35 / 25 |
| 4) 6 Man makers 22.5/15 |
| 5) 4 Rope pulls from floor |
| Stretch |
| Inch Worms |
| Pigeon Stretch |
| Lunge Stretch |
Thursday – 10 Dec 2020
