Warm-up:

Run or Row

Crossover Symmetry

Banded Lat Stretch

15 Matrix Turns

Bear Crawl Down

Backwards Bear Crawl Back

10 Dive Bomber Push ups

15 Hollow Rocks

15 Supermans

10 Pullups

 

 

Strength:

Every four minutes, for 16 minutes (4 sets):

Weighted Pull-Ups x 1-2 reps
At the top of the next minute…

30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…

20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

***Record Max reps of strict pullups

 

WoD:

10 Renegade Rows
20 Calorie Row on Rower
30 Russian Kettlebell Swings (70/53#)
400 Meter Run

 

Mobility:

Roll Posterior

Mash Lats on Roller

Mash Quads

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021