Warmup: 5min AMRAP of 10 foot Duck walk, 10 foot inch worm crawl, 10 foot lunge reach and twist, 10 foot side to side, 5 burpees with no push up.
Pre-mobility: Coaches choice

Health and Fitness
A. Helen
3 rounds for time:
400m Run
21 KBS
12 Ring rows

Rest 10-15min

C. Partner 2/3 Karen
100 Wallball for time
In teams of 2, you will chip away at 150 wallball. One partner working at a time, split the reps as needed.

Classic
Holiday Bench Marks
A. Individual Helen
3 rounds for time
400m Run
21 KBS
12 PLU

Rest 10-15min

B. Partner Karen
150 Wallball Shots (20/14)
In teams of 2 you will chip away at 150 wallball. One partner working at a time, split the reps as needed.
D. Mobility: Couch x 2 min each, Foam roll calves.