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Training for Wednesday, December 6th

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Warm Up
Group Circle then
2 Rounds
30 Single Unders
8 Bar Kips
8 Feet Together Squats
-THEN-
2 Rounds
:30 Double Under Practice
8 Kipping Knee Raises
8 Box Step Ups (4 in a row each leg, focusing on balance and stability)

Skill Work
4 Rounds for Quality
8-12 Pistol Squats
1:00 Plank Hold*
1:00 Rest
Round 1: High Plank Hold
Round 2: Left Side Forearm Plank
Round 3: Right Side Forearm Plank
Round 4: Standard Forearm Plank

Workout of the Day
12:00 EMOM (alternating)
Odd: 12 Toes to Bar (Rx+ 15, Comp 18)
Even: 30 Double Unders (Rx+ 45, Comp 60)

Cool Down
Abdominal Stretches
1:00 Calf Stretch each leg
1:00 Plantar Fascia Massage each foot
Forearm Stretches and Self Massage