Warm-up:

Individual…

Row 500m

Crossover Symmetry

Skip Rope 2 minutes

Group…

15 Dislocates

8 Inch Worm Push Ups

15 Squats

Thruster Review

 

Fitness and Performance:

RX:

10 rounds for time of:
9 thrusters, 95/65 lb.
35 double-unders

 

Scaled:

10 rounds for time of:
9 thrusters, 65/45 lb.
35 single-unders

 

20 minute time cap

 

Mobility:

LAX to plantar Fascia

Mash Quads

Roll Posterior

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WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021

MONDAY 20210118

January 17, 2021