12.21

3-5 minutes of workout prep
single leg glute bridge x 10/leg
kb lateral squats x 10/side
bottoms up walk x 10m per arm
kb windmill x 10/side

then

10 minute eMOM
odd = 2 FS @ 80%
even = jump to hollow + 5-7 kipping pull ups + 3 sec. hold and 3 sec. negative
+
6 minute EMOM
odd = 2 skater squats per leg **weighted and lower depth then last week
even = BB row x 5
+
“ring the bells”
15.12.9.6.3
hang squat clean, 95/65
pull up

Cool Down
doggy pose x 60 sec.
twisted cross x 60 sec. per arm
wall stretch x 60 sec. per leg