Warm-up:

400m run

Crossover symmetry

Banded hip distraction

15 OH squats

8 burpees

10 pull-ups 

High knees down

Butt kicks back

10 wall balls
Strength:

Three sets of…

Overhead Squat x 8-10 reps @ 3 sec descend

Rest 2 minutes

Weighted Pull-Ups x 3-5 reps @ 2 sec descend

Rest 2 minutes
WoD:

Four rounds for time of…

60 Double-Unders

30 Wall Ball Shots (20/14 lbs)

15 Pull-Ups
Mobility:

Mash lats

Mash IT bands

Roll glutes and hamstrings

Couch stretch

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MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021