Friday, February 5th

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: Double KB Snatch

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Strength: Kettlebell Bench Press 3x8 (can use band as well)

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WOD: 5 Rounds for Time

9 Dips

15 V-Ups

21 Jumping Squats

Dumpster Dash

Joe Kusnitz