Motivational Monday


Because we are going to demand more of you

Warmup

Run 400 m then Row 400 then Junkyard Dog

then 5 mins Mobility working inner thighs and lat/chest/ triceps for rack.

Strength

Spend 15 mins working up to a 3 rep max Front Squat

WOD

3 round Circuit Station

45 sec work & hold/ 15 Sec transition

Tire Flips
Superman Hold
Airdyne 
Wall Sit
KB Push Press
KB Overhead Hold
Slam Ball 
Plank

Cooldown

5 min row/run or dyne

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