12.28

3-5 minutes of workout prep
ARE squats x 1 round
single leg DL x 8/side
TGU x 3/side
wall angels x 10

then
A1 front rack box step ups x5/side x 4
A2 jump to hollow + (-2) pull ups + hold – as long as you can x 4 sets
**for the pull ups (-2) means to go to 2 reps before failure while maintaining perfect form
+
B 10 minute EMOM
odd = lateral kb squats x 5/side
even = sled push – 30 ft. heavy
+
“Dark Side”
7 minute amrap
15 box jumps, 30/24″ with step down
15 burpees

Cool Down
pigeon pose x 60 sec. per leg
wall stretch x 60 sec. per leg
OH stretch x 60 sec.




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