1/18 WOD

Warm-Up - 3 rounds • 30 sec Row / Bike / Jog • 10 Air Squats • 10 Push-Ups • 10 PVC pass through • 20 sec Plank Then: • 5 light Deadlifts • 5 light Hang Power Cleans • 5 light Push Jerks 🎄 W

Warm up: 2 rounds: 200m easy jog or row 10 Walking Lunges 10 Arm Circles (each direction) 6 Broad jumps TABATA TUESDAY ( 1 min rest after each tabata ) Air Squats Cal Row Plyo Push Up Plank DB Cluster

Warm Up-3 Rounds Air Squats x 10 PVC or Empty-Bar Front Squats x 8 PVC or Empty-Bar Push Press x 8 Kettlebell Swings (light) x 10 Hanging Knee Raises or Knees-to-Elbows x 6–8 Jump Rope x 20–30 " 12 DA