Warm-up:

Row 500m

Crossover symmetry

15 hollow rocks

15 super mans

15 high box step ups

15 squats

Broad jumps down

Samson lunges back
Strength and skill:

Every 2 minutes, for 20 minutes (5 sets) of:

Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg (controlled descend)

Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps
WoD:

Four rounds for time of…

10 Toes to Bar

15 Box Jumps (24/20)

20 Wall Ball Shots (20/14)
Mobility:

Lax shoulders

Mash quads

Couch stretch and pigeon stretch

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WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021

MONDAY 20210118

January 17, 2021