Warm-up:

Row or run

Crossover symmetry

15 hollow rocks

15 supermans

Broad jump burpees down

Samson lunges back

10 GHD sit-ups

10 KB swings, moderate weight

15 good mornings

15 leg swings

Warm up movements
WoD:

Five sets of…

Back Squat x 10 reps (controlled 3 sec descend)

Rest 30 seconds

Single Arm Dumbbell Rows x 10 reps each arm (2 sec descend and controlled pull, not jerking the DB)

Rest 30 seconds

Heavy American Kettlebell Swings x 10 reps

Rest 30 seconds

Dumbbell Shoulder Press x 10 reps (2 sec descend, controlled press)

Rest 2 minutes
Mobility:

Roll posterior and upper back

Lax to plantar

Couch stretch

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SATURDAY 20210130

January 27, 2021

FRIDAY 20210129

January 27, 2021

THURSDAY 20210128

January 27, 2021