January 21, 2021

Warm up5 minutesCat/cow Then4 rds30 step oh March each side30 shoulder taps10 four count flutter kicks20 hello dollies WorkoutEmotm 32Minute 150 double unders/50 plate hops Minute 210 toes to bar/10 hkt/10 tuck ups Minute 3Burpee bar hops Minute 430 second hold (deadlift)

January 20, 2021

Warm up90/902:30 each side each direction 4 rds10 walking hip flexor15 Cossack squats each side30 cross jacks Amrap 22Row/ski 500m or bike 1000m9 oh lunges each leg12 Russian twists each side15 barbell curls Post WOD13 minutes work to a heavy muscle clean