Monday, January 21

Warm Up:

1:00

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Barbell Warm Up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility:

Single arm front Rack Stretch on wall – 1:00

PVC Pass Thrus – 1:00

SWOD:

Push Jerk

Build to a heavy 3

WOD:

800m Run

Then directly into…

3 Rounds

21 Deadlifts (135/95)

15 Lateral Bar Burpees

9 Push Jerks (135/95)

Xpress:

15′ AMRAP

40 x Box Jump Overs

30 x KB Goblet Lunges (53/35)

20 x Burpee Pull Ups

10 x Single Arm KB Push Press (5 on each arm)