Tuesday Jan. 19, 2021

Warm Up
Mobility: 
20 PVC Pass Throughs
PNF External Rotation w/ PVC :30/arm  https://www.youtube.com/watch?v=qrrrZF1WZzs 

Then…
High Knees (Down & Back)
Butt Kicks (Down & Back)
Lunges (Down)
Walking High Toe Touch (Back)
Duck Walks (Down)
Walking Low Toe Touch (Back) 

Strength/Skill
EMOM 10
Cal Bike/Row/Ski
Minutes 1-4 (4 sets):
20 seconds max effort
40 seconds rest 

Minutes 5-8 (4 sets):
30 seconds max effort
30 second rest 

Minutes 9&10 (2 sets):
40 seconds max effort
20 seconds rest 

WOD (Strict 16-minute time cap)
5 Rounds:
10/8 Cal Bike/Row
10 Pullups 

Directly into….

5 Rounds:
10 Power Cleans
10 Shoulder to Overhead 

F: Ring Rows; DB Hang Power Cleans; DB Push Press
P1:  95/65
P2:  75/55
C: 95/65; C2B Pullups 

Post-WOD Cooldown/Mobility (optional)
Table Hold 2 x :30