DAY 12 Get Real Mo’links: REAL change New HOOF! Beef Decoder

 Weekly Warm-up

Mobility: Lat/Tricep Band Stretch – 90-120sec/side Check it here (at about 1:55)

2 mins Double Under Work

2 Rounds:

  • 1 Lap Bear Crawl
  • 10 Wall Slides
  • 10 Band Squats (just below knees) [3030]
  • 10 Split Squats/side with 2-3sec pause at bottom
  • Part 1:

    A1. Press 4 x 5 [3011] – rest 60sec A2. Chin Ups 4 x 4-8 [3010] – rest 2mins

    Part 2:

    As Many Rounds as Possible in 12 mins of:

    • 20 Arms Only Wall Ball
    • 15 Toes-to-bar
    • 5 Turkish Get-up/side

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