Public Whiteboard

Components

Barbell Complex

Blitzen

Settings

WOD

1.15.21

Warm Up (No Measure)

5 min Foam Roll
5 rounds 30 second row 30 second rest.
30 Seconds Each
Slow Air Squats
Glute Bridges Video
Single Leg Glute Bridges (Each Side) Video
Glute Bridge Walkouts Video
Lateral Squats Video
Slow Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Barbell Ankle Stretch: 1 Minute
Video

Barbell Thoracic Opener: 1 Minute
Video

Barbell Complex (Weight)

On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press

Blitzen (Time)

5 Rounds For Time:
20/15 Calorie Row
10 Thrusters (115/85)

Whiteboard:

Friday, January 15, 2021