Monday, January 18th

Warm-up/5 min AMRAP:
10 Jumping Spider Lunges
5 Toe Grab Squats
5 Pigeon pose w/ T Frame (each leg)
5 Single Arm Banded Row w/ isometric hold
Strength
Program A:
5×5 Bent Over Row
5×5 Back Squat
WOD
10 min EMOM:
5 Pull-ups
5 Toes 2 Rings
5 Burpees
*If getting it done in less than 30 seconds do 6 of each movement.