12/26/16-1/1/17: Long

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min Not For Reps

10 Lunges

10 Jumping Squats

10 High Skips

Run 100m

Long Conditioning

Run 5k

Accessory/Cool Down

10 Min EMOM

Odd: 2 Downward Dog Circles* (Clockwise then Counter)

Even: 5 Handstand Kick-ups**

*Set up in downward dog and then, in the position, move around the point that is in between your hands.

**Kick as high as you feel comfortable without falling over.

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching