Friday, December 20

Warm Up:

30 Seconds

Push up to down dog

Plate Hops Click Here

Soldier kicks

Plate Counterbalance Squats

Inchworm to push ups

Plate Front Raise to Overhead

30 Seconds

Glute Bridges Click Here

Single Leg Glute Bridges (30s Each Side)

Glute Bridge Walkouts Click Here

Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility:

Couch Stretch – 1:00 each side

SWOD:

Thruster

Build to heavy single

WOD:

5 Rounds:

20 x Burpees

10 Thrusters (115/85)