Thursday December 24th

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.