Warm-up:
Run or Row
Crossover Symmetry
15 Hollow Rocks
15 Supermans
Calf Stretch on Rig
Inch Worms Down
Zombie Walks back
Accumulate 2 minutes Skipping Rope (Singles, Doubles, Triples)
15 Squats
20 Good Mornings
10 Matrix Turns
WoD:
Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders
(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)
Minute 2 – 10 Burpees
Minute 3 – 15 Russian Kettlebell Swings (53/35)
Accessory Work:
Three sets of…
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed
Elbows Plank Hold x 60-90 seconds
Rest as needed
Mobility:
Mash Calves/Achilles
Roll Posterior
Mash Quads
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THURSDAY 20210121
January 20, 2021
WEDNESDAY 20210120
January 19, 2021
TUESDAY 20210119
January 18, 2021