Friday, 11/20

Warm Up

3 Rounds  
10 Hanging Scap Retractions
5 Inchworms To Plank
10 Single Leg Pause Hip Bridge
5 Squat to Bootstraps

Prep: (7 Minutes)
1×10 Kip Swings + 10 Alt Bodyweight Lunges + 50 Single Skips
1×8 Knees to Chest + 10 Alt OH Lunges (light) + 20 Double Unders
2×4 Toes to Bar+6 Alt OH Lunges (working weight)+ 20 Double Unders

SMACKDOWN WOD 2
“Who Took A Cookie From The Cookie Jar”

As Far As Possible In 12 Minutes Of:
2 -4-6-8-10-12…etc
Single Arm Overhead Alternating Lunge (50/35)
Toes to Bar
**Perform 20 Double Unders After Every Round**