Friday, December 27

Warm Up:

1 minute

Easy run

Active Samson

Push up to down dog

:45 Seconds

Moderate run

Active Spidermans

Air squats

:30 seconds

Fast run

Pigeon pose

Child’s pose

Barbell:

5 good mornings

5 back squats

5 elbow rotations

5 strict press and reach

5 Romanian dls

5 front squats

SWOD:

Front squat

Build to heavy single

WOD:

3 Rounds:

25 Overhead Squats (95/65)

15 Chest to Bar Pull-ups

25 KB Swings (53/35)

15 Burpee Box Jumps (24/20)