Warm-up:
Row 500m
20 trunk twists
10 matrix turns
30 single unders then 20 double Unders
Handstand practice
Bear crawl down
Crab walk back
15 squats
15 hollow rocks
On the 8th day of Christmas….
Strength:
Take 15 minutes to establish a 1RM Strict Press
WoD:
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds
Mobility:
Mash calves/Achilles
Lax to pecs/shoulders
Roll quads