Warm-up:

400m jog or row

Crossover symmetry

15 leg swings

15 barbell front squats

Bear crawl down

Inch worm back
Barbell:

Every two minutes, for 20 Minutes (10 sets):

High Hang Clean + Hang Clean + Clean

Build to a heavy complex for the day.

WoD:

For time:
Row 500 Meters

When the clock reaches 4 minutes…

For time:
30 KB or DB Man-Makers

Note two separate times – e.g., 1:34/4:20 (65 lb DBs)

Mobility:

Mash quads

Roll posterior

Read more

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021

WEDNESDAY 20210120

January 19, 2021