Thu Dec 4

Alternating EMOM x 10:
1) 3 Turkish Get-up
2) 30s side-to-side Bear Crawl

Cooldown:
45s/side Pigeon Stretch
45s/side Banded Chest Stretch

Every 2 Mins x 4 Sets:
50 Soccer Kicks
20 Bodyweight Walking Lunges
10 Easy Push-ups

Every 4 Mins x 5 Sets:
1 Min Single/Double-Unders (or plate hops)
30s Max Push-ups
30s Side Plank-Front Plank-Side Plank Transitions
Walk/Light Cardio until 4 Mins

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Thursday Weightlifting
Power Snatch : 4x2 at 65% 1RM

Behind-the-Neck Jerk + Jerk : 4x2 at 70% 1RM