WOD: Monday, January 27th, 2020

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Pigeon Stretch – 1 Min per side

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Strength: Front Squat (15 Minutes)

  • 5 Sets x 5 Reps @60-65% of 1 Rep max

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Workout: 21 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc….

  • Wall Balls (20/14)
  • Sumo Deadlift High Pulls (75/55)
  • Calorie Row/Bike/Runner

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Cardio Option: 21 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc….

  • Wall Balls (20/14)
  • Russian KB Swings (24k/16k)
  • Calorie Row/Bike/Runner

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Core: 4 Rounds

  • 30 Flutter Kicks
  • :30s 6-Inch Hold