Thursday 12-24-2020 Starke HomeFit

The 12 days of Christmas WOD will actually be this Saturday, Dec 26. Merry Christmas and Happy Holidays to you all!

A. 4 sets 
1:00 lunges
1:00 strict pull-ups
1:00 glute/hip bridge raises or hip thrusts
1:00 push-ups
2:00 rest

B. 21-15-9
Box jumps
DB or KB snatch

Workout Notes/Intentions: A is a strength piece that might feel like conditioning! Lunges should be weighted if possible, with whatever you have. Strict pull-ups can be subbed for a row. Weight the glut bridges or hip thrusts if you can. Pushups can be broken up however you need. 2:00 rest follows each set, so you should be able to recover before beginning a new round.

Part B should be a hard effort. Try to go unbroken on the entire workout. The round of 9 should be your hardest; increasing effort as you progress through the workout.