January 28, 2019

Warm up

3 rounds

5 wall walks

5 Nordic curls

5 reverse nordic curls

10 dead bugs

10 bird dogs

10 deck squats

15 band pull aparts

15 Spanish squats

15 banded good mornings

Strength

Deficit drop step lunges

5 x 12 total reps

WOD

Amrap 18

20 hang cleans

20 calories

20 wallballs