Warm-up:

Row 500m

High knee skip down and back

Butt kicks down and back

Straight leg bear crawl down

15 leg swings

15 squats

10 push ups 

Skill Work:

Every 2 minutes, for 12 minutes…

1- rope climbs x 2 or 6 progressions

2- L-sit holds accumulating 45 sec

3- handstand work- 45 sec hold or 10 meters walking 

WoD:

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

Run 600 Meters

15 Pull-ups

15 Russin Kettlebell Swings (70/53)

Mobility:

Lax to shoulders

Mash lat 

Roll calves and posterior

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021