Warm-up:

Run or Row

15 Leg Swings

15 Matrix turns

Spiderman Crawl Down

Inch Worms Back

15 Slow tempo squats

Banded Hip Distraction

Warm-up squat to working set

 

Strength:

Back Squat

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

 

WoD:

For time:
Row 1000 Meters

immediately followed by…

Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs

immediately followed by…

Run 800 Meters

 

Mobility:

Roll Posterior

Mash Quads

Mash Triceps on racked barbell collar

Mash Achilles/Calves

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021