WARM UP

1 set
:30 mountain climbers
10 good mornings
5 spiderman & reach / side
10 sumo-stance air squat

1 set
:30 mountain climbers
10 good mornings
5 dynamic squats
10 narrow-stance air squats

1 set
5 wall squats
5 pause med-ball squats
5 bottom-to-bottom wall-ball shots
5 wall-ball shot

PRE-WORKOUT STRENGTH

On a 10:00 clock, perform 5 sets of 3 deadlifts.

SKILLS & SPECIFIC WARM UP
Rope Climb

1 set
10 Wall-Ball Shots
1 Rope Climb

CONDITIONING
“SANTA GIFT”

AMRAP 10:
15 Wall balls #9/6
1 Rope Climb*

*SUB: 3 Strict Chin Ups