Tuesday, January 4th, 2022

Coach led warm up

Banded box stretches

Then,

2 Sets:

:30 Mountain Climbers

:30 Reverse Plank Hold

Rest :30

:30 In-Place Walking Lunge

:30 DB Front Rack Hold

Rest :30

:30 DB Renegade Rows

:30 Side Plank (left or right)

Rest :30

:30 Toe Touch + Jump

:30 DB Overhead Hold

WOD

AMRAP 18: (partner optional and 2x reps, split)

40/30 Calorie Bike

30 Push-ups

20 Pull-ups

10 Box Jumps (24/20”)

Post rounds and reps

Recovery

Accumulate:

1:00 Foam Rolling Lats / ea. Side

1:00 Lacrosse Ball Roll ea. Foot

Extra credit

7 Sets

:30 Weighted March In-place (150/100#)

50m Sled Push (Empty Sled)

– Rest 2:00 between sets