Thursday, January 10

Warm Up:

Easy Shuttle Run (Down and back)

Walking Quad Stretch

Walking Knee to Chest

Moderate Shuttle Run

Soldier Kicks

Side Shuffle (Down and back)

Walking Samson

Walking Spidermans

Side Lunge

Air Squat + 3 Broad Jumps

Mobility:

Pigeon Pose – 1:00 each side

Couch Stretch – 1:00 each side

SWOD:

Superset:

Strict Pull Ups

4×10

Dips

4×10

WOD:

15′ AMRAP

30 x Sit Ups

20 x 10m Shuttle Runs

10 x Alt KB Snatches (53/35)

Xpress:

21 – 18 – 15 – 12 – 9 – 6 – 3

Box Jumps

Burpees