Jan. 18

Warm Up:
Jump Rope, Airdyne, Ski, Row
Foam Roll Thoracic (2 mins)
Figure 4 (1 min each)

Then:
2 Rounds
5 Ring Rows
10 Barbell Good Mornings
5 Wall Facing Squats 
3 Rounds
5 Bulgarian Split Squats (load as you can)
5 Single leg Deadlifts (1 KB held with both hands, (if you can)

Strength: Deadlift
5x3
(1st working set @ 55% and go up as you can) 

WOD
4 Rounds
15 Wall Balls (20/14)
10 T 2 B
10 Burpees
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