Tue Jan 20

Train/Move
4 Sets (30 Mins Total):
2 Min AMRAP: Max Calorie Row
2 Min AMRAP: 12 Wallball + 8 BBJO @ 24/20
2 Min AMRAP: Max Shuttle Runs
2 Min Rest

Tuesday Extra Credit
EMOM x 4:
20s Split Lunge Hold (L), 10s Rest
20s Split Lunge Hold (R), 10s Rest

Warm-up
2 Sets:
1 Min Row
30s Ring Hang
10/10 Banded Ext. Rot.
30s Mountain Climbers

Skill
EMOM x 6:
25-50’ Handstand Walk
OR 3-5 Wall Walks/Box Walks/Walkouts

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Stimulus
Skill: Working on core and shoulders, option to do plank work, abwheel roll-outs, or kettlebell pullovers for foundational strength instead of the above mentioned exercises

Train/Move: Flow goes: 6 minutes of work, 2 minutes of rest, 4 rounds. Each round has 3 x 2 minute AMRAPs of various movements, move at a steady pace so that work is maintainable across the rounds

Extra Credit: Start at the bottom of the lunge with your knee on the ground. Come up so your knee is off of the ground (hover above the ground by 2-4”) and count to 20s. Rest 10s and then switch to the other side, 4 rounds altogether