Warm-up:

400m jog

15 dislocates

15 leg swings

10 push ups

Backwards bear crawl down

Broad jumps back

Partner wheelbarrow walk down and back

15 wall squats

15 good mornings

10 GHD sit-ups 

WoD:

Every 4 minutes, for 32 minutes (8 sets)…

Row 250 Meters

5 Power Cleans (155/105 lbs)

10 Shoulder to Overhead (155/105 lbs)

Mobility:

Roll posterior

Lax to shoulder

Roll IT bands

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021