3
Dec
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