Friday, 12/25

Warm-Up
2 Rounds of
20 Jumping Jacks
5 Hanging Scap Retractions
20 Mountain Climbers
5 Dolphin Pushups
20 Front Jacks
5 Plank to Squat

then,

1 Minute Single Leg Flexion w/ ER each side
1 Minute Standing calf stretch each side (:30 leg straight/:30 knee bent)

Met-Con
3 Rounds of

AMRAP in 3 Minutes of
10 Pull-ups*
10 DB Thrusters

• 1 Minute Rest

AMRAP in 3 Minutes of
10 KB Swings
10 Push-ups

• 1 Minute Rest

AMRAP in 3 Minutes of
10 Ball Slams
10 Burpees

• 1 Minute Rest

* Scale pull-ups to (1) Band Assisted or (B) Ring Rows

– Start each round at the beginning (not where you left off)