1/21 Tuesday

Warm up 

A- Mash- Lats/ T-spine/ glutes

Activate- See below

B- Warm Up 

Combo Activation #2

Overhead banded circles 20 both directions

10m OH duck walk

External rotations 20 reps

10m crab walks

Band walks (Lateral & FWD/REV)

Lunge complex 5 reps each direction

Skill

Bar muscle up

WOD

12 minutes

Bar muscle ups & deadlifts  w/105# m/155#

5-10-15-20-25…