Thursday 12/27

Mobility: 

Roller - Glutes, Quads

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2 Minutes of 90/90 Flow

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Squat Stretches

Warm Up: Front Squat 

5 - 5 - 5 

Strength: Rotate stations every minute for 4 sets

1 - Front Squat  x 5, 3 seconds down

2 - Rest 

3 - FLR Hold in rings x 30-45 seconds 

4 - Rest 

WOD: 12 Minute AMRAP 

10 KB Swings 

20 Air Squat 

10 Hand Release Push Ups 

20 DB Hang Snatch, switch hands at 10

Cool Down: 3 Way Shoulders