Mon – Jan 8th

Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
3 rounds
10 lunges
10 sit-ups

 

Warm-Up
Dynamic

 

Test #17
10 RM Back Squat
20min To Find

 

Test #18
FRAN
For Time – 15min cap
21-15-9
Thrusters @ 95/65
Pull-Ups

 

Cool Down
1.) Row 500m
2.) 3 rounds
10 pass thru
30sec foam roll t-spine

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