1.1.13.

mobility: Warm-up: 3x 10 cals on rower 7 squat therapy 4 shoot thrus WOD: “tabata hangover” Rower (for cals) Push-ups Air Squats L-Sit

12.6.12

mobility: warm-up: Running Drills Agility Drills 4x 400m run Core: 4x 20 weighted sit-ups (keep weight on chest for full ROM) 30 Plate Rotations 30secs L-Sit