Workout of the Day

Warm up 4 rds 60 second supinate hang 50 banded March step 35’ walking hip flexor 35’ walking hamstring 10 Cossack squats Wod 90 second stations 30 second rest Stations box jump overs Echo bike calories Chest to bar chin up SDHP Wall balls Rest 3 minutes Repeat

Warm up 5 minutes Full body flow Then 4 rounds 5 cat/cow 5 wall walk 5 reverse Nordic curls 5 wall walks down wall Strength 5x5 Rdl 5x10 Pendlay row with dbs 5x15 Straight arm lat pull down Wod Amrap 12 10 burpee bar hops 20 bent over rows 30 medball cleans

Warm up Emotm 15 1 clean and jerk Wod Run 1000m 10 clean and jerks Row 1000m 10 clean and jerks Run 1000m 10 clean and jerks Row 1000m 10 clean and jerks