Thursday, January 24

Warm Up:

Line Drills

Walking Quad Stretch

Walking knee to chest

Walking Samson

Walking Spider-Man

Bear Crawl

3 Air Squats + Broad Jump

High Knees

Butt Kicks

Barbell WarmUp:

5 good mornings

5 back squats

5 strict press

5 stiff legged deadlifts

5 thrusters

SWOD:

Thruster

Build to a heavy 3

In honor of The Open being exactly one month away…..let’s retest 14.5!

21 – 18 – 15 – 12 – 9 – 6 – 3

Thrusters (95/65)

Bar facing burpees

Xpress:

5 Rounds

200m Plate Run (45/25)

20 x Wall Balls (20/14)

10 x Box Jump Overs (24/20)