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