Monday 1/30

CFTR MOBILITY

WARM UP
3rds
10-wall ball
10-push up
10-stiff leg DL

STRENGTH
push press
9x60%
6x70%
3x75%
6x70%
3x75%
1x80%

WOD
7rds
30sec max reps push press (75-55)
30sec max burpee over bar
30sec max pull ups
30sec rest

---

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
Partner row
Each partner rows 500,400,300,200,100m
1 person rows the other rests.
Resting partner holds
2 KB(53-35) in the front rack position.
If the resting partner breaks the front rack,
rowing partner must stop rowing.