Wednesday December 2nd

Warm-up:

30 seconds high knees/30 seconds butt kickers/30 seconds lateral hops/30 seconds jumping squats

Mobility:

Couch Stretch – 1 minute each leg, Calf Stretch with band/rope/towel – 1 min each leg

Warm-up:

3 rounds of 10 Air Squats, 10 Chicken Walks, 10 SDHP (Light Wt or Band)

Part 1 (10 min):

Single Arm KB/DB Front Squats. 5 sets of 5 per arm at the same weight. Rest 2 minutes between sets

Part 2 (18 min):

AMRAP 18 – 40 Goblet Squats, 100 DU(200 SU), 40 Kettle Bell Swings, 100 DU(200 SU), 40 Alt KB Cleans

Cooldown:

Roll Calves – 1 minute each leg, Roll Quads – 1 min each leg (4 min)