Thursday Feb. 4, 2021

Warm Up
Mobility:  
T-Spine Opener 1:00 https://www.youtube.com/watch?v=GBghB5dJuuE
OR Prayer Stretch 1:00 https://www.youtube.com/watch?v=tYroLFXsIzs 

2 Rounds:
10 PVC Pass Throughs
10  Spider-Mans
6 Push-ups (Box, Regular, Deficit, Ring)
12 (Total) Lunges
6 Squat Jumps 

Then…
15 Banded Pull-Aparts
10 Close Grip Bench Press w/ empty BB 

Strength/Skill
Bench
4x4 

WOD 
AMRAP 18
20 Mountian Climbers
10 Toes 2 Bar
20 OH Walking Lunges
10 Pushups
20 Russian twists 

F: Situps for T2B
P1: Deficit Pushups (45/25lb plates)
P2: As written
C: Single arm DB OH Walking Lunges (10r/10l); HSPU 

Post-WOD Cooldown/Mobility (optional)
Table Hold 2 x :30 https://www.youtube.com/watch?v=hW4cbpEaVG0