Monday- January 20th

Weekly Warm-Up: 10 min. AMRAP

Mobilize- Pass Throughs

Tabata: 2 sets (time permitting)

(20 seconds work followed by 10 seconds rest = 1 set)

– Push-ups

– Alternating Lateral Lunges

– Side Plank

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Broad Jumps

– Wall Walks

+ Today's Warm-up Movements:

*Samson Stretch x :30 each

A. Back Squat, Front Squat OR Overhead Squat (SAME lift as last week)

3 x 5 @88% of 5RM

B. “Top Down”

For Time:

50 Burpees

40/30 Calorie Bike

30 Hang Squat Cleans (115/80)

C. Buy-out

Couch Stretch x 2:00 each

Pec Stretch x 1:00 each