Thursday, January 7th

Warm-up 3x
Up Downs
Banded Dislocates
Prone Snow Angels
Hollow Rocks
Strength
3-4 Rounds:
8-10 Half Kneeling Single Arm Arnold Press(AHAP)
8 Lateral to Front Raise Complex (light)
8-10 Dips (Ring or Box however they do them make them challenging)
8 1 and 1/2 Push Ups
WOD
4 Min AMRAP:
6 Pull Ups (Ring)
12 Burpees
24 Ab Mat Sit ups
Rest 2 mins
4 Min AMRAP:
12 Burpee Pull Ups (Ring)
24 Ab Mat Sit Ups