Monday Jan. 11, 2021

Warm Up
2:00 Bike
20 Banded Good Mornings
15 Banded Pull Aparts 

Mobility:
Banded Shoulder Distraction 1:00/Arm
Couch Stretch 1:00/Leg 

2 Rounds: 
:30 Hollow Body Hold (on ground) https://www.youtube.com/watch?v=ITDUoxRl3ng
10 Air Squats
10 KBS

Strength/Skill 
Squats:
EMOM 12 (Alternating Front Squat/Back Squats)
Even minutes: 2 Front Squats
Odd minute: 4 Back Squats 

WOD (Strict 18-minute time cap)
5 Rounds
18/15 Cal Bike/Row
15 Wall Balls
12 Power Snatch
9 Toes 2 Bar

F: KB Swings for PS; Situps for T2B
P1: 75/55
P2: 45/35 (don’t drop the empty barbell)
C: Alternating DB snatch

Post-WOD Cooldown/Mobility (optional)
Straddle Stretch on Wall 2:00 https://www.youtube.com/watch?v=-I_h1ju7Jqw