Wednesday 1-23

warm up
run 2 laps

2x
1a. 5 KB windmills each side
1b. 5 ring dips
1c. 10 kb russian twists(on the ghd, hold a kb against your chest and lay back to horizontal. then twist as much as possible to each side 5x)
rest 1min

strength
10×1+2, power clean+front squat. done as a complex, power clean the weight, then do 2 front squats. add weight each set if form is solid.

functional fitness
front squat 5×5 adding weight if form is good

conditioning
3x
AMRAP in 2:30
row 500m
overhead squat 95/65
rest 2:30

functional fitness
3x
row 500m
10 OHS 45/35
rest 1:1

stretch
shoulder extension
scalene stretch
standing hamstring