12/28/2021 WOD

A. (For warm up) 1:00 foam roller calf smash each side 1:00 foam roller crossover glute smash each side 1:00 dbell overhead hold 25/15lb each side 1:00 wall sit 1:00 max dbell curl B. (9:00 cap) 21-15

A. (For warm up) 1:00 saddle stretch 1:00 dip hold 15 single leg deadlift each side 15 air squats with 3 second negative 20 reverse sit ups 20 second jump squats B. (2 rounds) 8 front squats (dbell ea

A. (For warm up) 1:00 seal jacks 1:00 bicycle crunches 15 light dbell bent over fly 15 hollow rock 20 calf raises 200m jog B. (12:00 cap) 800m run 75 dbell bent over row (dbell each hand) (Wear a vest