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
Mobility:
Because you haven't stretched since 2022...
Pigeon
Squat to Stand
Nikki's criss cross seated stretch
Wall Hinge
Strength:
Let's start with the basic but most important..
Deadlifts
8-8-5-5-5-5 (this is not a max...)
WOD:
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)