Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Leg Swings

10 Matrix Turns

Group…

200m jog

Spiderman Crawl Down

High Knees Back

15 Slow Squats for depth

10 Yoga Push Ups

 

Fitness and Performance:

Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 3 sec descend
Rest 30 seconds

Single-Arm Trap 3 Raises x 8-10 reps @ 2 sed descend
Rest 30 seconds

 

WoD:

Rounds of 15, 12 and 9 reps for time of:

Thrusters
Burpees
(recommended weights 135/95 lbs)

 

Mobility:

Barbell Mash Quads

LAX to Glutes

Couch Stretch

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MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021