Friday December 4th

Warm-up:

Run/Row 400m or Jump 2 minutes

Mobility:

Ballerina Stretch – 1 minute each side, Lax Ball Shoulders – 1 minute each side, Up/Down Dog with calf stretch 10x.

Warm-up:

Line Drills in Place – Over Hurdle, Side Lunge, Figure 4, Tip Toes Out, Tip Toes In, Heels & Arm circles, High Knees, Butt Kicks

Part 1 (15 min):

10 x 100 Speed Steps, Rest 1 min between sprints

WOD Test:

10 Alt DB Snatch, if it feels light do 20, Medium 15, Heavy 10 in the WOD

Part 2 (15 min):

AMRAP 15 – 10 Alt DB/KB Snatch, 200m Run, 20 V-Ups

Run Alternatives => 250/225m Row => 300 High Knees => 2 minutes Eliptical/other

Cooldown:

Pigeon Stretch – 1 minute each leg, Up Dog x 10