Monday, January 27th

Warmup: 12 MInutes of

Hip Thrusts x 8,

Reverse Lunge x8

KB Step up x 10

Windshield wipers x 12

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Strength: Back Squat - On the 4 minute x 5 rounds --> 6 reps

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WOD: 30 seconds work: 30 Seconds rest until complete:

10! of

Wallballs,

Calorie Row

Joe Kusnitz
Friday, January 24th

Warmup: 12 minutes of:

3 Inch worms,

10 lateral bench step overs,

10 later plate drag steps (each leg),

10 plank-ups

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Strength: Thrusters 6x3

Taken from the floor

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WOD: 20 min amrap of:

3 Thrusters,

6 Pullups,

9 calorie row

- Rest 1 minute

Joe Kusnitz