Monday, December 23

Warm Up:

200m run

Quad stretch

Knee to chest

Walking Samson

Walking Spider-Man

Side lunge

3 air squats + broad jump

High knees

Butt kicks

Barbell:

5 good mornings

5 back squats

5 elbow rotations

5 strict press and reach

5 Romanian DLs

5 front squats

SWOD:

Back Squat

Build to heavy single

WOD:

Grace

30 x Clean and jerks (135/95)