12.22.2020

WARM-UP

1) Dynamic Running Warm-Up

2) Wall Bugs

3) Push-Up w/Rotation

4) Pec & Rear Delt Smash

ACTIVE MOBILITY

1) Glute Smash

2) Frog Stretch

3) Calf Smash

4) Hamstring & Calf Stretch

WOD "Stocking Stuffers": Perform 4 rounds of the following for time:

• 250m Row

• 10 DB Renegade Row (50/35)

• 20 Sit-Ups

• 30 Alternating DB Snatch (15 R/L, 50/35)

• 200m Run

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Side Plank with Lat Raise, 15 reps R/L

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)