Wednesday 01.17.24
Warmup Movement Prep/Activation 3 min Row (:30 easy, :20 mod, :10 fast) -into- 3 sets 5 Bench Press (empty bar-...
Tuesday 01.16.24
Warmup Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets 5 Kip Swings 1...
Monday 01.15.24
Warmup 2 sets 10 Banded Fire Hydrants (each) 10 Banded Kick Backs (each) 10 Banded Glute Bridges -into- 6:00 AMRAP...
Sunday 01.14.24
‘Miami River’ Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10...
Saturday 01.13.24
Partner WOD 5 sets: 5:00 on / 2:00 off Set 1: 30/25/20 machine cals 40 Toes to Bar Max reps...