Thursday 12/15
Warm Up
1 Min Glute Activation Steps
Then 2 Rounds
5 Empty Bar Front Squats
6 Box Step Ups
5 Burpees
:10 Strength
Front Squat
1×5 @ 60%
1×5 @ 60%
1×5 @ 70%
1×5 @ 70%
:30 WOD


EMOM 20 Minutes
1) 12/9 Cal Ski or row
2) 10 Burpee Box Jump Overs 24”/20”
3) 100 M Run
4) 60 Double Unders (Singles)
Ski and Run >> Hold a consistent speed for every round. These are NOT a sprint. Complete these in :35-:40
BBJO and Double Unders >> completed by :30- :35
Scale appropriately to hit these time domains.
:55 Cool Down
Couch
Figure Four