Monday Feb. 1, 2021

Warm Up
Mobility: 
Banded Knight Stretch 1:00/Side  https://www.youtube.com/watch?v=lfOYGZN2TxU
Shoulder Distractions 1:00/Side https://www.youtube.com/watch?v=t07FOe6MOTU 

Duck Walks (Down)
High Toe Touch (Down & Back)
Low Toe Touch (Down & Back)
Lunge w/ Reach (Down)  https://www.youtube.com/watch?v=VpgRbgp7PB4
High Skips (Down & Back)
Leg Swings 10/Leg each way  

BB Warm-up: 
5 Reps w/ PVC or empty BB
RDL
Clean Pulls
Elbow Rotations (5/arm)
Hang Pwr Cleans
Hang Squat Cleans
Front Squats
Split Jerks 

Strength/Skill 
Clean and Jerk (full or power)
EMOM 10
1 High Hang + 1 Hang + 1 Clean + 1 Jerk 

WOD (Strict 14-minute time cap)
50/40 Cal Row/Bike*
100 Double Unders
50/40 Cal Bike/Row
100 Double Unders
50/40 Cal Row/Bike 

*Alternate biking/rowing throughout, i.e., if you choose to bike first, row in the middle and bike last (or vice versa).

F: 30/21 on the cals; 100 Single Unders
P1/C: As written
P2: 40/30 Cals; 50 Double Unders; 

Post-WOD Cooldown/Mobility (optional)
Calf Stretch 1:00/Leg
Lying Wall Squat 2:00 https://www.youtube.com/watch?v=x7BDlfCDowM