F/121225 Workout

General Warm Up

10 Air Squats

10 Shoulder Discolates

10 Scap Pull-ups

5 Inchworm + Push-up

3 Round

Mobility(Dynamic)

10 Cossack Squat

10 Hip Opener

10 Shoulder Taps

10 Leg Swings

10 Band Pull-aparts

3 Round

Drill

Tempo Front

16 Rep Goblet Squat with plate

8 Rep Front Squat (6 sec down, 1 sec pause empty bar)

2 Round

Gymnastic core & shoulder (before metcon)

5 Rep Toes to Bar kip swing drill

5 Rep Wall-facing Handstand Hold (20 sec hold)

5 Rep Hollow Rock

2 Round

1. Tempo Front Squat

On the minx10

6 Seconds Down, 1 Second Pause in Bottom

2. Conditioning

AMRAP 13:

40 Dumbbell Snatches (25/15)

30 Burpees

20 Toes to Bar

10 Kipping Handstand Push-ups

3. Run Conditioning (optional)

5k Run