December 24, 2014
1) Back Squats
3×3 Ascending
2) Step Ups
3×3 Each Leg
3) 2 Rounds not for time
5 Tall Box Jumps
5 handstand Push ups
5 broad jumps
20-40 sec practicing Butterfly Pull
Ups
5 Candlestick Rolls to Pistol/deck
squat
4) 4 Rounds For time:
500 M Row
10 Toes to Bar
15 Kettlebell swings (24/16kg)