January 11. 2018

Warm Up:
3min foam roll
2minDynamic warm up
:30sec Samson stretch both sides
x1
8/8 Reverse Lunge
8/8 Powell Raise
10 Hollow Rocks
x2

Strength:
8/8 Bulgarian Split Sqt @2111
Rest 1min
5 Weighted Dips @1111
Rest 1min
X4

WOD:
800m run
50 Air Squats
20 Renegade Row w/Push up
50 Air Squats
800m run

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