Jan. 13

MOBILITY
Foam Rolling – Quads and Adductors – 2:00
Lax or Softball Hamstring – 1:00 Each leg
Ankle flexion/Dorsiflexion – 1:00 Each Foot

Row 300 Meters
7 Spiderman and Reach
7 Walkouts

HANDSTAND PUSHUPS
AMRAP 2:00 – Handstand Pushups
Rest 1:00
AMRAP 1:00 – Handstand Pushups
Rest :30s
AMRAP :30s –  Handstand Pushups

10 Goblet Squats
5 Single Leg Deadlift (emphasis on raising the back leg & slow)
5 Bulgarian split squats (lightish, focus on activation)

Strength: BACK SQUAT
10 – 8 – 6 – 4 – 2
Rest 2 minutes between sets.

WOD
3 Rounds, rotating stations “On the 2:00”:
Minutes 0-2: 100 Double-Unders
Minutes 2-4: 25 TTB
Minutes 4-6: 35 Wallballs (20/14)
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