Warm-up:

Run or Row

Crossover Symmetry

Inch Worms Down

Spiderman Crawl Back

20 Banded Hamstring Curls (Blue Band)

15 Squats

10 Yoga Push ups

10 Bird Dogs

15 Hollow Rocks

Handstand practice

 

Strength:

Every 90 Seconds for 12 minutes (8 sets)…

Snatch 1″ off the floor 1.1 (single then rest 5 sec then another single)

Build across the 8 sets

 

WoD:

For time:

21-15-9

Deadlift (225/155)

400m Run

 

Mobility:

Roll Posterior

Mash Quads

Banded Hamstrings

Read more

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021