Warm-up:

400m run

Spider-Man crawls down

Inch worms with push up back

15 hollow rocks

15 wall balls

10 pull-ups

Pigeon stretch

15 sit-ups 
WoD:

Every 5 minutes, for 30 minutes (6 sets)…

Row 500 Meters

5 Thrusters (115/75 lbs)

10 Burpees Over the Barbell
Accessory work:

Five sets of…

45 seconds of Front-Leaning Rest on Rings

Rest 15 seconds

45 seconds of Face-Up Chinese Planks

Rest 75 seconds
Mobility:

Lax to hips

Mash quads

Roll posterior 

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021