Thursday December 24th

Class Link For Gympassers At Home
NO PM CLASSES
General Warm-Up:
2 Rounds of Speed Steps :45/:15
Mobility:
Up Dog/Down Dog/Calf Stretch x 10 of each with 5 second hold, Ballerina Stretch – 1 minute each side.
Warm-up 2:
10 V-Ups, 10 Supermans, 20 Flutter Kicks, :20 plank, 20 DU/40 SU, 10 Pausing Squats, 10 Burpees.
Part 1:
Tabata Core 1: V-Ups/Supermans. Rest 1 minute.
Tabata Core 2: Flutter Kicks/Plank.
Alternate between exercises.
Review Squats & Burpees Over DB.
Part 2:
For Time: 150 DUs, 50 Single Arm DB Squats, 30 Burpees Over DB
RX 50/35, L2 40/25, L1 30/15
Alternatives:
DU => SU x 2, BODB => Burpees
Cooldown:
Roll Calves
Notes:
This WOD should be a fast hitting WOD with short breaks on Squats only. Just keep moving on your burpees. WOD Time should be 6-10 minutes.