Warm-up:

Row 750m

Crossover symmetry

Handstand practice (walk or holds)

Bear crawl down

High knees back

Crab walk down

Butt kicks back

15 leg swings

3 wall walks

5 strict pull-up 

WoD:

Every 8 minutes, for 40 minutes (5 sets) of…

Run 800 Meters

12 Chest-to-Bar Pull-Ups or Strict Pull-Ups

12 Handstand Push-Ups or L-Seated KB press

Note times for each set, and add them for total working time.

Mobility:

Banded hamstrings

Roll posterior

Lax to shoulders

Banded lat/mash lats

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THURSDAY 20210121

January 20, 2021

WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021