Saturday, January 13th 2024

WARM UP

2x

5 Shuttlle Runs

10 reverse lunges

10 push ups

MOVEMENT/MOBILITY – KB, barbell

20 lateral line hops

20 forward to back line hops

10/10 single leg lateral line hops

10/10 single leg forward to back line hops

*grab moderate band

:30 overhead banded tricep stretch / side

:45 half kneeling banded lat stretch on rig / side

:45 banded chest stretch on rig / side

2 x :45 spanish squat iso hold

:30 scorpion flow

:45 Low Plank

:10 wall facing HS hold at 45 degree

:10 wall facing HS hold as close to wall as possible

*grab DB

100′ OH DB carry / side

5/5 single DB snatches

PARTNER WOD

Buy In

100 Box Jumps (24″/20″) (split however, no rebounding)

right into

10 Rounds of I Go/You Go (5 each)

-10 DBL DB Push Press (50s/35s)

-10 DB Step Overs (50/35s) (24″/20″)

-5 Wall Walks

then,

Buy out

100 Pull-ups (split however)