Sunday December 20th

Class Link For All Classes

Video Brief 

Warmup:

10 Sprawls then as a group Tabata-
Situps and Down Dog with ankle pump. Alternate.

Mobility:

10 Spidermans, 10 Sampson Stretch, Tricep Stretch – 1 min each, 10 Standing Bicycles

Part 1: (12 min)

Core EMO2M 12 – :30 Hollow Hold into 20 Russian Twists (with or without weight) 

Part 2:

400m run
then 2 rounds of
10 Single Arm DB Rows (per arm),
10 Kettle Bell Swings
10 Single Arm Push Press (per arm)
10 Lunges (per leg)
10 V Ups
10 Supermans
10 Single Arm Thrusters (5R/5L),
10 Dead Lifts w/ KB.

Do 10 Sprawls after each exercise (No Pushup Burpee)

Alternatives:

10 reps => 8 reps, KBS => RKBS, V-Ups => Single Leg V-Ups

Notes:

Keep Grinding on this WOD

Dumbell weight should be moderate