Warm-up:

15 leg swings

30 sec upward dog

30 sec downward dog

400m run

10 push ups

Handstand practice (holds or walks)

Crossover symmetry

10 pull-ups 

15 squats

Warm up movements
WoD:

Partner up for….or go solo if you dare

Complete as many rounds and reps as possible in 15 minutes of:

10  Handstand Push-Ups or seated Dumbells L sit presses

20 Back Squats (135/95 lbs) from the ground

Rest 5 minutes, and then…

Complete as many rounds and reps as possible in 20 minutes of:

20 Chest-to-Bar Pull-Ups or pull-ups 

40 Calories of Rowing

80 Double-Unders
Mobility:

Mash and roll everything 

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WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021

MONDAY 20210118

January 17, 2021