Dynamic warm up #CoachesChoice
Then
3x
Core Holed
3x :60 bike (:10 hard)
:20s dead hang
:20s knee tuck hang
:20s handstand hold
1/1 Turkish get up
Score your favorite holiday treat **
Accessory 1
Glute/Quads
3x E2:30?
8/8 Bulgarian split squat
12 dual kb front rack box squat
Build as you go for both
Accessory 2
Front and Back Tempo – find your rhythm
3x
6 kb/db incline bench
6/6 kb/db gorilla rows
6/6 single arm kb/db push press
Use a 21x1 tempo
:02 down
:01 pause
:00 up (quick)
:01 pause at top