Friday, December 30

Warm-Up
<p dir="ltr"><span id="docs-internal-guid-e2adf2e6-7fff-26d8-76c3-f62097b5a26a">3 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-e2adf2e6-7fff-26d8-76c3-f62097b5a26a">12 Duck Walk Steps</span></p><p dir="ltr"><span id="docs-internal-guid-e2adf2e6-7fff-26d8-76c3-f62097b5a26a">10 Groiners</span></p><p dir="ltr"><span id="docs-internal-guid-e2adf2e6-7fff-26d8-76c3-f62097b5a26a">8 Scap Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e2adf2e6-7fff-26d8-76c3-f62097b5a26a">5 Dive Bomb Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e2adf2e6-7fff-26d8-76c3-f62097b5a26a">8 Scap Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e2adf2e6-7fff-26d8-76c3-f62097b5a26a">5 Kip Swings</span></p>

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

<p dir="ltr"><span id="docs-internal-guid-3595d2cb-7fff-7aca-f02e-c98e60e24ef6">LEVEL UP OPPORTUNITY: “Mary” 5 HSPU, 10 Pistols, 15 Pull-Ups (Gymnastic Focus)</span></p>
Accessory (Weight)
<p dir="ltr"><span id="docs-internal-guid-ac5041ec-7fff-adee-8770-1732c243df80">Every 2:30 x 4</span></p><p dir="ltr"><span id="docs-internal-guid-ac5041ec-7fff-adee-8770-1732c243df80">12 DB Floor Press</span></p><p dir="ltr"><span id="docs-internal-guid-ac5041ec-7fff-adee-8770-1732c243df80">12 DB Bent Over Rows</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-2aff30f3-7fff-d7e2-5074-2e300d821ea2">1:00/side Scorpion Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-2aff30f3-7fff-d7e2-5074-2e300d821ea2">1:00 Banded Lat stretch/Side</span></p>