Warm-up:
Run 400m
Crossover symmetry
Backwards bear crawl down
45 sec handstand hold or practice handstands
Spider-Man crawl back
15 wall squats
10 push ups
10 GHD sit-ups 

Strength:
Six sets of…
Shoulder Press x 2 reps
Rest 2-3 minutes
Build to a heavy 2 reps

WoD:
Complete as many rounds and reps as possible in 8 minutes of:
10 Pull-Ups
15 Thrusters (95/65 lbs)
30 Double-Unders

Mobility:
Lax to plantar
Mash calves
Mash quads

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FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021

WEDNESDAY 20210113

January 12, 2021