Monday, Dec 21, 2020

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
5 hip halo side steps (each side)
5 hip halo air squats
5 hip halo thrusters (empty bar)
3 up downs

**2. Workout Prep**
2 sets
20 sec Assault Bike (Workout Pace)
5 Thrusters (light)
3 Bar Facing Burpees
* rest 30 secs between rounds

Santa Claus is coming to town
2 sets
40/30 Calorie Assault Bike
30 Thrusters (75/55)
20 Bar Facing Burpees
* Rest 5:00 min b/t sets

Accessory
Accessory:
10 min
Kipping Pullup Practice
OR
10 min EMOM
3-5 strict pull-ups
OR
10 min EMOM
5-7 Kipping Pullups