Thursday- January 4th

Weekly Warm-Up: 10 min. AMRAP

*250m Row

*High Kicks

*Floor Touches

*5 Burpees

*10 Ring Rows (w/ 2 sec. descent) *15 Air Squats

*Samson Lunges

*Butt Kickers

+ Today's Warm-up Movements:

*Ankle Stretch x 10 sec. each (x2)

*Quad Pulls

We are going to start this new year by going Back to the Basics! We want to focus on improving our movement patterns to see more success, longevity, and injury prevention. To make this happen, we need to focus on increased MOBILITY first! You will notice more mobility work written into the WODs, especially for this first month. Take it seriously and I promise you will feel better and see progress!!

A. 5 Rounds

4 min. AMRAP

30x 10m Shuttle Runs

20 Jumping Lunges

Max Calorie Row

4:00 Rest

B. Clean up your lats!

1- watch and learn

2- 2 minutes band stretch (each arm)

3- 2 minutes each arm- second exercise in video with foam roller