Warm up(0:00-10:00)
1:00 min casual jing jangs
10 warrior squats
then

5 air squats
10 knuckle drags

5 air squats
10 active samson

5 air squats
10 active spiderman

Mobility(10:00-15:00)
Couch stretch-1:00 min per
Pigeon-1:00 min per

Skills/Teach(15:00-25:00)
Burpees-
Chest touch floor
Prep:
4 active spiderman
4 frog jumps
2 push ups
2 burpees

Abmat sit up
Full range of motion
Hands touch by ears and toes for rep

Air squat-
Chest up
Full range of motion

Run through(25:00-30:00)
2 burpees
3 sit ups
4 air squats

Metcon(20)
“Stocking Stuffer”

4 Rounds:

15 Burpees

20 Sit-ups

25 Air Squats

Opt(12)
5x5 ghdsu
5x5 back extension
3x6 db strict press w/tri kb
5x100m shuttle run-rest=work

Finisher
15 big arm circles forward
15 big arm circles backwards
30 sec side plank per
60 rtw
1 min quad stretch per