Thursday Jan 16th: WARM-UP: 500M ROW 15 WALL BALLS (LIGHTER - TopicsExpress

Thursday Jan 16th: WARM-UP: 500M ROW 15 WALL BALLS (LIGHTER THAN NORMAL WORK ON GOOD DEEP SQUATS) 5 SLOW PUSH-UPS 250M ROW 10 T2B 5 SLOW PUSH-UPS MOBILITY: BANDED SHOULDER STRETCHES FRONT RACK MOBILITY DYNAMIC 90s ROLLOUT BACK & HIPS WITH PVC PIPES AND LAX BALLS LUNGE COMPLEX/SPIDER-MAN WALKS 20 EMOTM EVEN: 2 CLEAN & JERKS (70-75% 1 RM) ODD: 5 PULL-UPS + 10 PUSH-UPS (SCALE PUSH-UPS DOWN IF NEEDED TO KEEP WORK UNDER 40 SEC) FOCUS ON 2 GOOD, HEAVY REPS, IF YOU NEED TO DO ONE AT :00 SEC AND ONE AT :30 SEC

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