Warm-up:

Run 400m

Crossover symmetry

Inch worms down

Samson lunges back

10 push ups

Handstand practice

Hips on box

15 squats
WoD:

Every 8 minutes, for 40 minutes (5 sets) for times of…

Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps

Pull-Ups x 15 reps

Run 400 Meters
Extra work:

Three sets of…

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest 30 seconds

Hollow Hold/Rock x 60 seconds

Rest 30 seconds
Mobility:

Mash lats

Couch stretch

Roll posterior

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THURSDAY 20210121

January 20, 2021

WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021