Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group…

200m Run

10 Yoga Push ups

Bear Crawl Down

Backwards Bear Crawl Back

Banded Lat Stretch

 

Fitness and Performance:

Every four minutes, for 16 minutes (4 sets) of:

Bench Press x 6-8 reps
Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)

 

WoD:

For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

 

Mobility:

Lax to Pec/traps/shoulders

Roll Posterior

LAX to Plantar

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021