Wednesday, January 16

Warm Up:

200m Run

Walking Quad Stretch

Walking Knee to chest

Side Lunge

Walking Samson

Walking Spider-Man

Bear Crawl

3 Air Squats + Broad Jump

High Knees

Butt Kicks

Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility:

Chest Stretch – 1 minute

Down Dog – 45 Seconds

Med Ball Squat Hold – 1 minute

WOD:

5′ AMRAP

Buy In: 50 Wall Balls

12 x Deadlifts (185/135)

12 x Lateral Bar Burpees

Rest 5′

5′ AMRAP

Buy In: 35 Wall Balls

9 x Deadlifts (225/155)

9 x Lateral Bar Burpees

Rest 5′

5′ AMRAP

Buy In: 20 Wall Balls

6 x Deadlifts (275/185)

6 x Lateral Bar Burpees

Xpress:

18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2

Plate Sit Ups

OH Plate Lunges

*After each round complete 4 Burpee broad jumps