20.01.2022
A) CROSS
WARM-UP Dynamic Warm-Up & WOD Prep
STRENGTH
Strict Pull-Up 4 x 5
Strict Handstand Push-Up 4 x 5
WOD
"SQUARE UP"
3 RFT:
400m Run
8 Thrusters
16 Box Jump Overs
B) BODY CROSS
"HEAT BEAT"
8' EMOM x 3 Rounds:
1 - Burpee Box Jumps ('45)
2 - Overhead Lunges ('45)
3 - Handstand Hold ('45)
4 - Inverted Rows ('45)
5 - HR Push-Ups ('45)
6 - Flutter Kicks ('45)
7 - Jumping Squats ('45)
8 - Box Dips & Shoulder Taps ('45)
"Laziness, doesn't get a vote. Frustration, doesn't get a vote. Weakness doesn't get a vote. Negativity, doesn't get a vote. Only you do."

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