Monday, 12/30

Warm Up

2 Rounds

5 Hanging Scap Retractions

10 Spider Lunges

15 Band Good Mornings

5 Plank to Squat

10 Alt Samson Lunges

15 Squats

Prep (8 Minutes)

5 DB Devil Press (light)

10 Step Ups

5 Kip Swings

10 Box Jumps

5 Kip Swings

10 KB Swings

5 Hanging Knee Raises

10 Double Unders

5 Toes to Bar

10 Double Unders

Met Con

Every 3 Minutes for 27 Minutes (3 Rounds each)

5 Devil Press (50/35)

15 Toes to Bar

5 Devil Press

10 Box Jumps

30 KB Swings 

10 Box Jumps

15 Push Ups

45 Double Unders

15 Push Ups