Thursday 12.24.20

Prep
9min Emom
1.lying Straight arm scapular retraction x 10 reps
2.Kettlebell half kneeling Clean x 5 reps per side
3.Hips High Crab walk x 10 forward 10 backwards steps

Essentials
A.
‘Scrooge
5 Rounds For time:
Man Makers x 5 reps
Single Unders x 100 reps

Rest 5 min

5 Rounds For Time :
Man Makers x 5 reps
Lateral Burpee Over Dumbbell x 15 reps

Fitness
A.
‘Scrooge
5 Rounds For time:
Man Makers x 5 reps 50/35
Double Unders x 50 reps

Rest 5 min

5 Rounds For Time :
Man Makers x 5 reps 50/35
Lateral Burpee Over Dumbbell x 15 reps