1-23-2020

Warm-up

Jump Rope – 2 min

25′ Active Spiderman

25′ Active Samson

25′ Inchworm

Mobility

PVC

1 min Bar Overhead Extension

Skill

10 min

Double Under Progression/Conditioning

WOD

12 min AMRAP

50′ Overhead Walking Lunge w/ Plate (45/35)

30 SA Alt Russian Kettlebell Swings (53/35)

10 GHD Sit-ups (Scale: MB straight leg sit-ups)

Cooldown

2 min Glute Smash w/ Foam Roller or Lacrosse Ball