Monday, January 27

Warm Up:

30 Seconds

Active Samson

Lateral Squats

Active Spidermans

Air Squats

Push-up to Down Dog

Air Squats with Arms Overhead

1 Minute Each

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Glute Bridge Walkouts

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 @ 80%

4 reps @ 88%

2 reps @ 94%

Rest 2 minutes between rounds

*based on 1 rep max

WOD:

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats