Thursday, December 13

Line Drills 200 Meter Shuttle Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance

Bench Press (4 x 5)

-warmup to 70% - add weight each set if possible

Metcon (Time)

40:00 Recovery Bike/Row Conversational pace throughout, pausing every 6:00 for... On the 6:00: 3 Turkish Get-Ups, each arm, alternating On the 12:00: 4 Cossack Squats (each) 4 Waiter Squats (each) On the 18:00... 8 Dumbbell Overhead Squats (each side) Repeat this cycle, in this order, at the 24:00, 30:00, and 36:00. Following, bike until 40:00. Athlete's choice to use a kettlebell or dumbbell, and although we are free to build in load, our emphasis is 100% on technique today, versus load.

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