Warm-up:

Run or Row

Crossover Symmetry

10 push ups

bear crawl down

backwards bear crawl back

burpee broad jumps down

inch worms back

handstand practice

 

Strength:

Five sets of:

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

 

WoD:

Against a 2-minute running clock, complete:

250 Meter Row

Ring Dips x Max Reps

Rest 2 minutes between sets and complete four sets.

 

Mobility:

mash triceps on collar of racked barbell

mash lats

lax to shoulders

Read more

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021