Sunday, January 27

2:00 bike/row/run 5 Scap Retractions 10 Push Ups 15 Squats 2:00 bike/row/run 12 Alternating Lunges 12 Cossack Squats :30s Plank

Metcon (No Measure)

Gymnastics EMOM16: Min 1: 5-7 Strict Toes to Bar Min 2: 30s Handstand Hold Min 3: 10 Alternating Pistols Min 4: 5-7 Strict Pull Ups

Metcon (AMRAP - Rounds and Reps)

AMRAP 12: 10 Burpees 8 Sit-Ups 6 Front Rack DB Sqauts

Metcon (No Measure)

Body Armour: 3 sets: 15 Banded Good Mornings 15 Weighted Glute Bridges 1:00 Plank Hold

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