Warm-up:

400m Run

Crossover Symmetry

3 wall walks

10 push ups

15 leg swings

15 squats

inch worms down

Samson Lunges back

 

Barbell:

Five sets of:
Snatch + 3 Overhead Squats
Rest 2 minutes

Establish heaviest complex

 

WoD:

Three rounds for time of:
15 Handstand Push-Ups (strict if you got them)
20 Alternating Front Racked Reverse Lunges (135/95 lbs)

 

Midline Work:

Eight sets of:  (Tabata)
20 seconds of Hollow Rocks or Holds
Rest 10 seconds

 

Mobility:

Upward Dog hold

Lax to Shoulder/Banded Shoulder

Roll Posterior

 

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MONDAY 20210118

January 17, 2021

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January 15, 2021

FRIDAY 20210115

January 14, 2021