6 more sleeps until Christmas ….No Mobility tonight gang

 

 

 

Warm up 

• 4x Broad Jump to fast feet back 
• 6 SL push up 
• 10 side to side jumps with knee up
• 10 jumps lunges with MB chops
• 10 1/2 burpees to squat get ups 
• 10 skater lateral lunges to crusty lunge 

release foam roller and 10 deadlifts …repeat

Strength

DL 5 4 3 2 2 2

alternate with1-2  rope climbs

 

 

Cindy wod 20 mininte AMRAP

• 5 pulls ups
• 10 pushups
• 15 air squats

Pumped up Cindy wod 20 mininte AMRAP

• 5 pulls ups touching side to side
• 10 pushups.. weighted
• 15 Back rack jump  squats
• 200 m cardio