Wednesday, December 21

Warm-Up
<p dir="ltr"><span id="docs-internal-guid-1b825701-7fff-9705-2409-dc87e45b1c05">AMRAP X 8</span></p><p dir="ltr"><span id="docs-internal-guid-1b825701-7fff-9705-2409-dc87e45b1c05">200m run</span></p><p dir="ltr"><span id="docs-internal-guid-1b825701-7fff-9705-2409-dc87e45b1c05">10 Samson Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-1b825701-7fff-9705-2409-dc87e45b1c05">5 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-1b825701-7fff-9705-2409-dc87e45b1c05">5 Push-Up to Pike</span></p>

Metcon
« Born to Run » (AMRAP – Rounds and Reps)
AMRAP X 24
800m run
40 Goblet Lunges (50/35lb) (22.5/15kg)
30 Up-Downs
20 Hand Release Push-Up

LEVEL UP OPPORTUNITY: Burpees instead of Up-Downs (Conditioning Focus)

Accessory
<p dir="ltr"><span id="docs-internal-guid-66707d19-7fff-d2ca-a080-e8944699db60">3 Sets</span></p><p dir="ltr"><span id="docs-internal-guid-66707d19-7fff-d2ca-a080-e8944699db60">10/10 Single Arm KB Swing</span></p><p dir="ltr"><span id="docs-internal-guid-66707d19-7fff-d2ca-a080-e8944699db60">10/10 Single Leg Glute Bridges</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-00586874-7fff-23ce-f418-4f8895d88f49">1:00 Standing Calf Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-00586874-7fff-23ce-f418-4f8895d88f49">:45/Side Scorpion Stretch</span></p>