Saturday, January 27

:30 Seconds Easy Shuttle Run Quad Stretch Knee to Chest Soldier Kicks Medium Shuttle Run Side Lunge Knuckle Drags Air Squats Faster Shuttle Run Active Spiderman Active Samson Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Overhead Squats 5 Stiff-Legged Deadlifts 5 Front Squats

Metcon (Time)

3 Rounds For Time: 100-75-50 Double Unders 30-25-20 Kipping Handstand Push-ups

Front Squat (7-5-3)

Build to: Heavy 7 Rep Heavy 5 Rep Heavy 3 Rep

"Different Strokes" (AMRAP - Reps)

5 Rounds: 1:00 Row for Calories 1:00 Thrusters (95/65) 1:00 10 Meter Shuttle Runs 1:00 Rest