Holiday Schedule:
We will be closed Christmas Day and New Years Day. No other changes to our schedule.

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

50 partner pullovers

40' waiters walk, right hand with heavy kb

40' waiters walk, left hand

30 jumping jacks

20 air squats

10 push ups

5 strict pullups

Workout warmup:

10 min EMOM:

1-3 rope climbs

10 DB bench press

Workout:

Four rounds for time of:

40 Mountain climbers

30 Alternating Reverse Lunges 16/12 kg kb. Front rack

20 V-Ups

10 ring rows
 

Endurance:

Five rounds for time of:

40 Mountain climbers

30 Alternating Reverse Lunges 16/12 kg kb. Front rack

20 V-Ups

10 ring rows

Lift and Skill:

Make up a lift and skill you missed this week