WEEK 12 – Day 57, Tuesday – 29th December 2020

Warmup

• 10min Assault Bike Easy
• *every 2mins get off and perform
• 5 Kneeling Jumps (scale to tall box jump)
• 15sec Ring Plank  
  
• Ring Plank https://youtu.be/p3zS2AMqGlg
• Kneeling Jump https://youtu.be/pSc_07Mp_6M
• Assault Bike https://youtu.be/YAehhfg3DD8

A) Seated Box Jump

build to a max height in 10 attempts
Demo video https://youtu.be/k-z2ftl1Z04

B) Power Snatch

in 12mins build to a max for the day
Demo video https://youtu.be/6bQ-a16HS3c

C) Back Squat

Speed Based – 10X1; 2,2,2,2; rest 3mins – These should be Fast and Snappy!
Demo video https://youtu.be/Rvy12jFLBFo

D) 3min AMRAP

Alternating Pistols Squats
*substitute box pistols if you still don’t have this skill down 
Box Pistol  https://youtu.be/1YpHOaOFpu8
Pistols https://youtu.be/SQPHJFHkNSg

E) For Time

• Row 100/80 Cals
• 100 Wall Balls 20lbs/14lbs to 10/9′
• 50 GHD Sit Ups
• 100/80 Cal Assault Bike
  
• *ATS 1 Benchmark 
  
• Row https://youtu.be/gON7XC5WxCM
• Assault Bike https://youtu.be/YAehhfg3DD8
• GHD Sit Up https://youtu.be/BJ1EDxUn1ZQ
• Wall Balls https://youtu.be/xMO8WZrZk-U