Warm-up:

Run or Row or Airdyne

Crossover Symmetry

15 Hollow Rocks

10 Dive Bomber Push ups

15 High Box Step Ups

Samson Lunges Down

Bear Crawl back

20 KB swings Medium weight

15 Squats

 

Strength:

Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

Then

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps

 

WoD:

For time:

40/30 Calories of Assault Bike or Rowing
30 Thrusters (115/75 lbs)
20 Box Jump-Overs (24″/20″)

 

Mobility:

Roll Posterior

Lax to Glutes

Mash Quads

 

Read more

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021