Friday, January 22nd

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

+++++++++++++++++++++++++++++

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

++++++++++++++++++++++++++

Practice: Prowler Push

+++++++++++++++++++++

Strength: Bench 6x2, 3x1

++++++++++++++++++++++

WOD: 6 Rounds for Time

10 KB Clean & Jerks 55/35’s

10 10 meter KB Farmer Carry’s

10 KB Situps

Joe Kusnitz