Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

10 Dive Bomber Push ups

Samson Lunges Down

Inch Worms back

Banded Lat Stretch

15 Squats

Handstand Practice

8 Strict Pullups

10 Hip Extensions on GHD

 

WoD:

“Nate”

Solo- Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 American Kettlebell swings (70/53#)

OR

Partner Nate- 28 Min AMRAP

Leap Frog Movements with same rep scheme

 

Mobility:

Mash Lats

LAX to Shoulders

Roll Posterior

Banded Shoulder Distraction

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021