Warm-up:
Row 500

Crossover symmetry
10 push ups

Crab walk down

Zombie walk back

10 goblet squats

15 leg swings

15 hollow rocks

10 pull ups
WoD:

Five sets of…

Complete as many rounds and reps as possible in 3 minutes of:

3 Pull-Ups

6 Burpees

9 Russian Kettlebell Swings

Rest 3 minutes between sets.
Mobility:

Mash lats on roller

Roll posterior

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021