Sunday Jan. 4th

Warm-Up

Row 500 meters then;

Complete 2 rds for quality

  • 12 Wall-ball
  • 12 Pull-up
  • 12 sit-up
  • 12 push-press
  • 30-45 sec samson stretch each leg

Play

  • Hollow body & Arch
  • Toes 2 bar floor drill
  • Bridge progressions

Mobility

  • Psoas
  • QL (lacrosse ball)

Pre-WOD

Overhead Squats from rack

3-3-3

WOD

AMRAP-10

15 double-unders
15 reps – kettlebell swings
20 walking lunges

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