Wednesday - 14 Dec

White Elephant

Joint Prep
Stick n' Ball Mobility

Warm Up
100 / 75 / 50 / 25 - Single jump-rope turns
3x Inch Worms (or reverse wall walk)
10x Back Extension
***4 rounds here - inch worms & back ext follow the jump rope***

Train
6 Rounds
60 seconds air squat
6x barbell rollout (185 / 135)
***down as far as possible - and back up till bar hits thighs***
6x PVC Shoulder Dislocate

Bonus
40 Glute leg lift (each leg)