Warm-up:

Run or Row

Crossover Symmetry

Bear Crawl Down

Crab Walk Back

10 Yoga Push ups

5 Strict Pullups

3 Wall Walks

15 Hollow Rocks

10 Bird Dogs

 

Strength:

Every 2 minutes, for 16 minutes (8 sets):

Split Jerk

*Set 1 – 3 reps @ 50-60%
*Set 2 – 3 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 1 rep @ 80-85%
*Sets 6-8 – 1 rep @ 85-90%
(focus on perfect footwork and mechanics)

 

WoD:

Three rounds for time of:

Run 400 Meters
15 Push Presses (135/95 lbs)
15 Burpees Over the Barbell

 

Mobility:

Lax to Shoulders

Banded Shoulder Distraction

Roll Posterior and Quads

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FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021

WEDNESDAY 20210113

January 12, 2021