Warm-up:
Row 500m

Crossover symmetry

10 push-ups

Bear crawl down

Inch worms back

15 dislocates

15 good mornings

10 GHD sit-ups
15 squats
Strength:

Every 3 minutes, for 15 minutes (5 sets):

Strict Overhead Press x 4-6 reps

**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.
WoD:

Every 90 seconds, for 15 minutes (10 sets):

5 Push Presses

10 Burpees Over the Barbell

*Choose a challenging weight but should be unbroken for the 5 reps
Mobility:

Lax to shoulders

Roll posterior

Roll thoracic area on roller

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WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021

MONDAY 20210118

January 17, 2021