For completion as warm-up:
20 air squats
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or row or bike or ski erg
10 scap push-ups, 1011
10 overhead squats @ 21X1
5 rounds for time w/a partner, split all work as desired:
30 kettlebell swings
10 wall walks
5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: we will only have 1 class today @ 1030, work hard and enjoy the rest of the holiday!