Thursday, December 5

Warm Up:

30 Seconds

Easy Run

Inchworm to Push-up

Moderate Run

Glute Bridge Walkouts

Faster Run

Hollow Hold

30 Seconds

Kettlebell Farmers Carry (30s Each Side)

Kettlebell Bent Over Rows (30s Each Side)

Kettlebell Overhead Carry (30s Each Side)

Kettlebell Stict Press (30s Each Side)

Kettlebell Deadlifts

Russian Kettlebell Swings

Mobility:

KB Lat Smash – 1:00 each side

Child’s Pose on KB – 1:00

Movement Prep:

2 Rounds:

15 Seconds Dead Hang

5 Scap Pulls

5 Kip Swings

WOD:

AMRAP 16:

400m Run

12 Kettlebell Swings (70/53)

15 Pull Ups