Tuesday 1.7.20

GROUP PREP:

1 min jump rope

10 Legs Swings

10 World’s Greatest

10 Air Squats

10 Shoulder Plate Rotations w/ light plate (around the worlds)

10 American KB Swings

30 sec Prying Goblet Squat

STRENGTH:

Push Press

4 Sets of 6

Rest 2 Minutes Between Sets

WOD:

2 Rounds:

1 Mile Bike

1,000 Meter Row

50 Wallballs (20/14)

STIMULUS

• We expect this 2 round, 3-movement workout to take somewhere in the 18-25 minute range to complete

• If there is anything we can take away from this workout, it’s getting outside our comfort zone on the wallballs. Push for large sets on this movement, as it is the only station we would stop moving on

OPTIONAL ACCESSORY:

50 Ab Mat Sit-Ups

10-15 Strict Handstand Push-ups/Kipping Handstand Push-ups/Push-ups

10-15 Strict Pull-Ups/Negatives/Banded Pull-Ups

*Break up as needed