Friday, January 20th

Warmup: 10 minutes of:

20 meter single arm KB walking lunge (10 meters per arm),

10 Hip Extensions,

20 Mountain Climbers,

10 Lying Curl ups

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Strength: Back Squat 4x5

with: Weighted Step ups with 3 count tempo down x 8 (4 each side)

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WOD: 10!

Front Squat 135/95# (taken from the floor)

Calorie Assault Bike