Tuesday, January 7th

Warm-up
30-20-10
Lateral Hops
Banded Side Steps (split reps per leg)
Shoulder taps (alternating)
Hollow Hold (:30/:20/:10)
Strength
4×10 Front Squats @ 55%
*new strength-building wave
Finisher:
3×8 each leg Front Rack Bulgarian Split Squat
WOD
6 Rounds For Time:
8 Push Up + Renegade Row (40/25) (1 Push up + 1 Row(left) + 1 Row (right)
24 Air Squats
36 DU’s / 108 Singles
*18 min cap