TeamBuildr
Monday - Dec. 12, 2016
WorkoutSet 1
Result Reps
Warm-Up2 Minutes: Box Jumps (Low Height)
1. High Knee Pull to Lunge x 6 each leg, then Jog
2. Lunge to Hamstring x 6 each leg, then jog
3. Spider-Man x 6 each leg, then jog
4. Lateral Lunge x 6 each leg, then jog
5. Burpees x 12
Warm-Up5 Minute AMRAP of a Barbell Manmaker (10 lbs Plates on Bar)
1 Rep = the following:
1 Push-Up on the Bar
1 Dead Lift
1 Hang Power Clean (Squat if you can)
1 Front Squat
1 Shoulder to Overhead (Press)
12.12.16 Part I Complete AMRAP in: 10:00
10 Minute AMRAP
20-12-8
Hang Power Cleans @ 95/65
Sumo Dead Lift High Pull @ 95/65
V-Sits
- 2 Minute Rest -
Then Part II

All exercises should be performed at 20 reps, then 12 reps, then 8 reps.
Start over at 20 if the time is still running...
12.12.16 Part II Complete AMRAP in: 10:00
Barbell Complex for 10 Minutes
4 Dead Lifts @ 65/95 lbs
6 Front Squats @ 65/96 lbs
8 Lunges @ 65/95 lbs

1 Rep = Entire Complex
**Cannot Drop the Bar through the rep**
**Rep does not count if the bar is dropped**
CooldownStatic Stretch for 5 Minutes
- Athletes pick stretches and stretch at each for 0:20 to 0:30.
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