January 16, 2017

January 16, 2017

dynamic :

3 minute clock :

a) jumping jacks x 20 

b) pushups x 7

c) hollow hold - 10 seconds

mobility :

a) banded hip distraciton


back squat - 10 minute emom. 3 rep every minute. go heavier than 2 weeks ago. 


for time :

21 wall ball (20/14)

9 burpees

15 wall ball

15 burpees

9 wall ball 

21 burpees 


extra credit/cool down :

toes to bar complex 

3 sets of :

strict toes to bar x 2-5 + toes to bar x 2-5

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