Friday, January 11

Free Class Friday!

Warm Up:

:30 Seconds

Plate Hops

Quad Stretch

Plate Push Presses

Active Samson

Active Spidermans

Plate High Pulls

Push Up to Down Dog

Air Squats

Plate Ground to Overhead

Plate Counterbalance Squats

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Mobility:

Box Supported Ankle Stretch – 1:00

Childs Pose on Box – 1:00

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WOD:

3 Rounds:

1 Minute Air Squats

1 Minute Sumo DL High Pulls (75/55)

1 Minute Box Jumps

1 Minute HR Push Ups

1 Minute Double Unders (Singles)

1 Minute Rest

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Xpress:

3′ AMRAP

21 KB Swings (53/35)

Remaining Time – ME AB Burpees

1′ Rest

3′ AMRAP

15 KB Swings (53/35)

Remaining Time – ME AB Burpees

1′ Rest

3′ AMRAP

9 KB Swings (53/35)

Remaining Time – ME AB Burpees