Friday 12/28

MOBILITY

WARMUP
3x's
30 sec Plank hold
30 sec Mt. Climber
30 sec Squat
30 sec rest

WORK TO WOD WEIGHT & BEYOND

WOD
For time
20min CAP
Rd 1
30 cal A/B
24 lunges
18 push ups
12 Front squat (185- 135)
Rd 2
25 cal A/B
20 lunges
15 push ups
10 Front squat
Rd3
20 cal A/B
16 lunges
12 push ups
8 Front squat
Rd4
15 cal A/B
12 lunges
9 push ups
6 Front squat
Rd 5
10 cal A/B
8 lunges
6 push ups
4 Front squat

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eXpress WOD

 ​eXpress MOBILITY

eXpress WARMUP

WOD
5rds
10-DL (97-70 )(suitcase)
15-Toes thru rings
10-cal row
15-Pump sit ups