Warm-up:

Run 400m

20 banded good mornings 

Hips on box

Banded hamstrings

Inch worms down

High knees back

10 push ups
Strength:

Every 3 minutes, for 18 minutes (6 sets) of…

5 Deadlifts @ 75-80%

10 Tall Box Jumps

(jump up, step down with support)
WoD:

Complete as many rounds and reps as possible in 10 minutes of:

10 Power Cleans (155/105 lbs)

10 Burpees Over the Barbell

10 Chest to Bar Pull-Ups
Mobility:

Banded hamstrings

Couch stretch

Mash lats

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021