Thursday, January 17

Warm Up:

30 Seconds

Active Samson

Flutter Kicks

Good Mornings

Back Squats

Push-up to Down Dog

Hollow Hold

Elbows Rotations

Strict Presses

Active Spidermans

Push-up Plank Hold

Stiff Legged Deadlifts

Front Squats

Mobility:

Couch Stretch – :45 each side

Up Dog – :30 Seconds

SWOD:

Strict Press

Build to a heavy set of 5 – 3 – 1

WOD:

13′ AMRAP

10 x Toes to Bar

10 x Strict Presses (95/65)

100′ Walking Lunge

Xpress:

15′ AMRAP

30 x Goblet Squats (53/35)

60 x Mountain Climbers

30 x Box Jumps (24/20)