If you would like to help a child or a family in need this holiday season, take a white tag off the tree and get a gift for the person or family that the card describes. Let’s make Christmas very special for these folks.
WARM-UP:
3 rounds
15 KB Swing, 10 Goblet Squats, 5 Burpee
Dynamic Stretch
STENGTH:
Clean Warm-up
Squat Clean + Cluster + Thruster complex
1 Rep EMOM for 10 min.
Build weight conservatively
WOD: CLUSTER THRUSTER
9 min. AMRAP
1 Cluster Thruster 95/65
1 Bar Facing Burpee
2 Cluster Thruster
2 Bar Facing Burpee
3 Cluster Thruster
3 Bar Facing Burpee
4 Cluster Thruster
4 Bar Facing Burpee
Continue to add 1 rep each round until time expires.
ICING:
Tabata Bike pedal backwards everyother round.
KOT – Reverse Step-ups, 20 Reps