**Reminder XMAS party Saturday starting @5-6pm, bring a 20$gift for the exchange , Byob and Potluck**

Quick Tips for Eliminating Pungent Cooking Odors

Always Smiling

Always Smiling

Mobility/Warm Up

Mobility/Warm Up

Dynamic Gymnastics WarmUp
Animal lunge throughs - Cossack- chest lunge - back reach lunge
Wrist Warm Up
3 x 30 Calf raises
Banded Lat Distraction

Metcon (No Measure)

5 min EMOM - 15 tuck crunches


Hs Hold Endurance (No Measure)

30/30/30/45/45/60/60 Handstand Hold
Work and Rest Duration

Total Time 10min

Gymnastics 1-2-3-4-5 (AMRAP - Reps)

5 min Amrap
20 Du
25 Walking Lunges

rest 2 mins

4 min Amrap
20 Du
20 Pull ups

rest 2 mins

3 min Amrap
20 Du
15 Box Jumps 24/20

rest 2 mins

2 min Amrap
20 Du
10 HSPU

rest 2 mins

1 min Amrap
20 Du
ME Air Squats

**40 Singles to scale Du, singles only count as 1/2 rep.
** All reps count for scoring

Posted
AuthorDan Shrum