It's easy to smile when it's a Holiday week!

It's easy to smile when it's a Holiday week!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.


1. Warm-up A: 100 Double unders (5 min)

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

3. ๐Ÿšจ๐Ÿ”Šโ€œLunk Alarmโ€๐Ÿ”Š๐Ÿšจ
With a 15 minute clock:
50 Double Unders
15 Burpees over bar
15 Thrusters 95/63
50 Double Unders
15 Burpees over bar
12 Thrusters 115/73
50 Double Unders
15 Burpees over bar
9 Thrustoers 135/93
50 Double Unders
15 Burpees over bar
Max Rep Thrusters in remaining time 155/108

LIII: as rxโ€™d
LII: 55/35, 65/45, 75/55, 95/65, 115/75 or scale weights progressively as needed. 1:30 of Double under practice per round if you are still developing double unders.
LI: 3 rounds for time of:
1:30 Double under practice
12 Burpees
10 Thrusters.
Rest as needed.

4. Mobilize

Have fun!
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