Warm-up:Row 500m
Crossover symmetry
Bear crawl down
Backwards bear crawl back
15 hollow rocks
10 push ups
10 GHD sit-ups
30 Double Unders or attempts
Strength:
Four sets of:
Single-Arm KB or Dumbbell Bench Press x 8 reps each (tempo 2 sec descent, 1 sec ascend, 2 sec pause at top)
***one dumbell or KB at a time
Rest 2 minutes
WoD:
Three sets of…
60 seconds of Max Reps Strict Supinated-Grip (palm facing) Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds
Mobility:
Lax to shoulders/pec
Upward dog pose (stretch abs)
Couch stretch each leg
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SATURDAY 20210116
January 15, 2021
FRIDAY 20210115
January 14, 2021
THURSDAY 20210114
January 13, 2021