Monday, 1/14

Warm-up:

amrap 7

row 10 cals

10 thoracic spinal ext

20 step back lunges

20 jumping jacks

Strength:

every 2 mins for 10 mins

8 sumo deadlifts

WOD: 3 rounds for time

run 400

20 double dumbbell snatch 50/35

Mobility, 1 min each:

calf beam/side

pigeon/side

squat bottom"