Monday, February 8th

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: Handstand Practice ~ no wall

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Strength: Bar on Back Reverse Lunge 4x6

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WOD: For Time

50 Wall Balls 20/14# then,

3 Rounds of

12 Double KB Snatches 55/25’s

8 Burpee Box Overs 24/20”

Joe Kusnitz