Tuesday, January 19th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: Plank Magic

Plank Hold for Max Time (record you best time now and retest again next week)

2 Rounds of

Plank Scorpion x 20

Plank with Hip Dips x 20

KB Good Mornings x 20

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Practice: Ring Pushups

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Strength: Split Jerks 6x2, 4x1

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WOD: 10-20-30-20-10

KBS 55/35#

Calorie Row

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Endurance: Meet at ECF @ 530 SHARP!

Group Run to base of Morse St Hill

6 x Hill Repeats = Sprint Up - Jog Back rest 2 minutes