Warm-up:
Run or row
Roll out quads
Lax to hips
15 leg swings
15 wall squats
10 push ups
10 ring rows
Zombie walk down
Inch worm back
15 dislocates
15 good mornings

Strength:

Every two minutes, for 16 minutes (8 sets of)…

Front Squat x 3-4 reps
Goal is to increase load used last week.

WoD:

For time…
Row 1000 Meters
75 Kettlebell Swings (53/35)
50 Wall Ball Shots (20/14)

Extra work:

Every minute, on the minute, for 6 minutes…

Minute 1 – Negative Pull-Ups x 3-4 reps (4 sec descent)
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Mobility:
Mash quads
Couch stretch
Lax shoulders

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WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021

MONDAY 20210118

January 17, 2021