Monday, February 1st

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

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Midline Work: Wall Sit Wallop

Wall Sit for 2 minutes

2 Rounds of

Wall Sit with alternating Dumbell Raises x 20 reps total (10 on each arm)

Wall Sit with alternating Dumbell Hammer Curls x 20 reps total (10 on each arm)

Wall ball Situps to the wall x 20

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Practice: Wall Sits with Kickouts

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Strength: Front Squat to box 8x3

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WOD: 12!

Calories on Assault Bike

Wall balls 20/14#