Jan. 11

Warm Up:
Bike or Ski or Jump Rope or Row
Foam Rolling: Thoracic (Upper Back) 
Barbell Assisted Thoracic Opener
Wrist Stretch 
Banded Hamstring Distraction 
Pigeon Pose 

Barbell Warmup (empty BB)
Good Mornings
Back Squats
Elbow Rotations
Strict Presses
Stiff-Legged Deadlifts
Front Squats
WOD
30 Hang Cleans (Rx 95/65)
30 Handstand Pushups
30 Thrusters
30 Box Jumps (24″/20″)
30 Overhead Squats
30 Chest to Bar Pull-Ups
Then:
Row Calories – 5 x :40 on/:20 off
Rest 1 min
Total Ring Muscle Ups 3:00 (L3 C2B---L2 Pull Ups—L1 Jumping Pull Ups)
Rest 1 min
Row Calories – 5 x :40 on/:20 off
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