Wednesday, Dec. 29

Individual Warm Up:
60 seconds of jump rope
2 minutes of dislocates
2 minutes of cat cow
10 pushups
10 situps

Group Warm Up (45/15):
butt kick
soldiers
air squats
side to side drill
fours to feet
circle jump
warrior one
warrior two

Tabata interval is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Your score is the least amount of reps performed during a period of work.
Tabata Pullups
1 minute rest
Tabata Squats
1 minute rest
Tabata Deadlifts 65/95/135

Skillwork:
Dips 3x5 (using dip rack/rings, scaled as needed)

15m of static stretching & maintenance, think about what your issues are, come prepared to work on them. V-sits will definitely be present.