Thursday January 23rd

Warm up: Rotate Movements Every 90 Seconds For 13:30 Minutes (3 Sets): 1: 16-20 Reverse Lunges 2: 16-20 Banded Glute Bridges 3:12-16 Alternating DB Box Step Ups A) 2 Rounds For Time (12 Minute Time Cap): 15 Squat Cleans 30 Push Presses 20/15 cal air bike B) 3 Sets: 10 alt Goblet Cossack Squats 10 DB Push Ups 10 Woodchops (Each Side)