Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

10 Dive Bomber Push ups

Banded Shoulder Distraction

Bear Crawl Down

Crab Walk Back

Handstand Practice

15 Squats

 

 

Strength:

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

Strict Overhead Press x 4-6 reps

*Use heavy dumbbells or a barbell.
**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 load that will challenge you!
Record your lightest weight….RX if you get all the burpees in each round.

 

Mobility:

Mash Quads

Lax Shoulders

Banded Shoulders

Couch Stretch

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021