krampus

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

 

1. EMOM 10: 2 wall walks, 10 L-sit knee extensions

 

2. Bench press 5-5-5-5-5

Superset with

Bent over barbell row 5-5-5-5-5

 

3. “Krampus!”

30-20-10

Toes-to-bar

Burpees

 

LIII: as rx’d

LII: scale T2B as necessary

LI: 5 rounds of 7 toes-to-ceiling, 7 burpees

4. Review, as a group, the mobilizations for December