WOD

Rob H getting those elbows up and knees out in the bottom of a clean.

Workout of the Day:

Group Warm Up:

Mixed Tabata:

Sit Ups

Push Ups

Kipping Swings

Double Unders

Mobility Day:

T- Spine Plate Smash (3 Min, Pg 235)

Overhead Rib Mob (2 Min Each, Pg 242/3)

Standing Anterior Compartment Smash (2 Min Each, Pg 264)

Bully Stretch Extension Bias (2 Min Each, Pg 270)

Banded Olympic Wall Squat (3 Min, Pg 343)

Posterior Chain Smash Monkey Bar of Death (2 Min Each, Pg 349)

Barbell Quad Smash (2 Min Each, Pg 326)