Wednesday, December 11

Warm Up:

3 Rounds:

:30 single Unders

:30 double under practice

Then

Glute Bridge Sequence

40 Seconds Each:

Glute Bridges

Single Leg Glute Bridges (40s Each Side)

Glute Bridge Walkouts

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

SWOD:

Front Squat

Build to Heavy Set of 3

WOD:

AMRAP 15:

60 Double Unders (180 singles)

400m run

15 Front Squats (155/105)