Warm-up:
Individual…
Row or Bike
Crossover Symmetry
15 Hollow Rocks
Group…
200m Jog
Samson Lunges Down
Zombie Walks Back
Pigeon Stretch
Cobra Pose
10 Hollow to Arch transitions
8 Inch Worm Spiderman Push ups
Review the Kipping swing progression as a group + Knees to Elbow + Toes to Bar
***On the 8th day of Christmas our coaches gave to me, a Toes to Bar skill session and a 20 minute AMRAP.
Strength and Skill:
Take 10 minute to work on Toes to Bars….
Go for a max set, record reps.
Fitness:
AMRAP 20:
30 Dumbbell Snatches Alternating
30 Box Step Ups (24/20)
30/21 Calorie Bike or Row
30 V Ups
Performance:
AMRAP 20:
30 Dumbbell Snatches Alternating (50/35)
30 Box Jumps (24/20)
30/21 Calorie Bike or Row
30 Toes to Bar
Mobility:
Roll Posterior
LAX Plantar Fascia
Cobra Pose
KB handle to Psoas
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