Monday 1/20 WARM-UP: 5-8 MIN RUN/ROW/BIKE GROUP WARM-UP: 3 - TopicsExpress

Monday 1/20 WARM-UP: 5-8 MIN RUN/ROW/BIKE GROUP WARM-UP: 3 ROUNDS: 20 DOUBLE UNDERS 6 SLOW PUSH-UPS MOBILITY: WRIST MOBILITY PIGEON STRETCH UPWARD FACING DOG LAX BALL SHOULDER SMASHING STRENGTH WARM-UP: 20 UNBROKEN FRONT SQUATS @ 50% 1RM MINUS 20# IF YOU COMPLETED ALL 20 UNBROKEN LAST TIME, ADD 5-10# STRENGTH: 3X3 PAUSE FRONT SQUATS (70-75% 1RM) DECEND SLOWLY TO THE BOTTOM OF THE SQUAT, HOLD IN THE BOTTOM POSITION FOR 3 SEC AND DRIVE EXPLOSIVELY OUT OF THE BOTTOM WOD: 12 MIN AMRAP: 10 PUSH PRESS (L1 75/45; Rx 95/65) 8 BURPEE OVER BARBELL 6 PISTOLS (L1 12 AIR SQUATS)

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