Monday, January 20

Warm Up:

40 Seconds

Easy Run

Glute Bridges Click Here

Single Arm KB Deadlift (20 Seconds Each Side)

Moderate Run

Single Leg Glute Bridges (20 Seconds Each Side) Click

Single Arm KB Strict Press (20 Seconds Each Side)

Faster Run

Slow Air Squats

Single Arm KBFront Squats (20 Seconds Each Side)

Performed with 1 Light KB

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

SWOD:

Back Squat

2 Rounds:

6 reps @ 78%

4 reps @ 86%

2 reps @ 90%

Rest 2 minutes between rounds

*based on 1 rep max

WOD:

For Time:

800m Run

30 Single Arm KB Hang Clean and Jerk (53/35)

30 Single KB Goblet Squats (53/35)

30 Single Arm KB Hang Clean and Jerk (53/35)

800m Run