MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Ski Erg
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 21/15 Calorie AirBike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats

SKILLS & SPECIFIC WARM UP
100 mt Ski followed by 2/3 movements of each:

CONDITIONING
“SANTA CLAUS AND HIS ELVES”
25 reps (for monday is Dec 25) of each of the following:
For Time
C-urtis P #35/25 (“Curtis P” complex is of one Power Clean, one Lunge (each leg), and one Push Press).
H-andstand Push Ups #35/25
R-ope Climb
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-urkish Get Up #KB 16/12
M-an Makers #DB 1×22.5/15 (Man Makers is 1 push-up+1 renegade rows (one per arm),+1 cluster)
A-ir squats
S-kin the Cats
Every Round 225 mt Ski Erg = 2023