Thursday 1-31

Mobility: Hips/Lats/Chest

A: 3 Rounds

10 Cat/Cow

10 sec Hollow Hold

20 Hollow Flutter Kick

10 Tuck Crunch

10 Jack Knife

10 sec Hollow Rock

20 sec Head Stand or HS Hold

B: 5-5-5-5-5

Bench Press @ 80%

C: 5-5-5-5-5

Back Squat @ 80%

* 250 m Row between every set of B & C

Standard

Wednesday 1-30

“Wear Pink”

Mobility: Hips/Lats

A: 8 min AMRAP

16 Wall Ball 20/14

12 HS Push Up

B: 8 min AMRAP

14 Box Jump 24/20

8 Thruster 95/65

C: 8 min AMRAP

12 T2B

8 Alt DB Snatch 70/50

Standard

Monday 1-28

Mobility: Hips/Lats

A: 3 Rounds

30 DU

10 Strict Pull Up

10 Air Squat

B: 10 min EMOM

1 Power Clean + 2 Hang Power + 2 Front Squat +1 Hang Squat Clean

C: 12 min EMOM

1) 50 DU

2) 5 Hang Power Clean 185/125

3) 20 Pull Up

Standard