Wednesday, January 9

Warm Up:

:30 seconds

Quad Stretch

Knee To Chest

PVC Pass Thrus

Active Samson

Active Spidermans

PVC Pass Thrus

Air Squats

Push-up to Down Dog

PVC Good Mornings

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Barbell Warm Up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

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Squat Hold – :45 Seconds

Child’s Pose – :45 Seconds

Wrist Stretch – :45 Seconds

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SWOD:

Front Squat Complex

1 pause Front Squat (2 seconds) + Front Squat

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WOD:

3 Rounds

10 Chest 2 Bar Pull Ups

10 Front Squats (165/110)

10 Burpees

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Xpress:

18′ AMRAP

40 x Walking Lunges

30 x KB Swings (53/35)

20 x Toes 2 Bar

200m Run