Monday 1-2-22

Happy 2023! Back to normal schedule this week! No excuses! Discounts for new (and returning) members.. as well as referral bonuses! 

Warm Up:
Run 800m
15 OH Squats (light)
15 Sit Ups 
10 Burpees 

Because you haven't stretched since 2022...
Squat to Stand 
Nikki's criss cross seated stretch 
Wall Hinge

Let's start with the basic but most important..
8-8-5-5-5-5 (this is not a max...)

For Max Reps 
2 Min Hang Power Snatch (95/65#)
2 Min Burpees 
1 Min Pull Ups 
Rest 2 Min and repeat! (2 rounds)

Then...not for time 
Row or run 800m
2 Rounds
1 Min Plank Hold
30 Russian twist (slam ball)
30 Sit Ups 
*Score is only top workout (reps)