Merry Christmas!

Strength/Skill
1a) Goblet Box Squat: 3 x 8. Rest 60s.
*13-15 Box. Sit back + stay tight + explode up.
1b) DB Single Leg RDLs: 3 x 8 ea. Rest 60s.
1c) 1-Arm KB Row w. rotation: 3 x 8 ea. Rest 60s.
*All work should be able to be done with one weight choice.

Metcon
For time:
Row 500 meters then,
40-30-20-10
Walking Lunges (BW)
Abmat Sit-ups
KBS (53, 35)
Then,
Row 500 Meters

L2: (45, 25)
L1: (Reps of 30-20-10) (35, 25 Russian Swings)
20:00 Cap