Warm-up:

Run or Row

20 Banded Good Mornings

Crossover Symmetry

Bear Crawl Down

Inch Worms Back

10 Yoga Push ups

15 Squats

8 Burpee Pull ups

 

Skill and Strength:

Four sets of:

Romanian Deadlift x 6 reps @  4 sec descend
Rest 30 seconds

Supine Hamstring Curls with Medicine Ball x 20 reps
Rest 30 seconds

Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds

 

WoD:

Complete as many rounds and reps as possible in 8 minutes of:

12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

**Group Cooldown…400m walk/jog

 

Mobility:

Banded Hamstrings

Roll Posterior

Banded Shoulders

LAX to Glutes

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MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021