Thursday, January 14
WOD
Warm-up:
8 Step up
8 Up/down
8 Narrow stance air squat
4 Box jump
4 Burpee
4 Feet together air squat
4 Jumping air squat
3 Sun salutation
:20 Hollow hold
:30 Bottom squat
WOD/Home WOD:
4 Rounds each for max reps
1 minute max rep Roll to Candlestick
1 minute max rep Speed Skater
1 minute max rep Burpee Box Jump (20/18″)
1 minute max Plank Hold
1 minute rest
:20 transition between movements
Mobility:
1:00 Frog
1:00 Standing straddle
1:00 Eagle
