1.3.17

Alternating OTM x 16 (4 Rounds):
Minute 1 – 7 Deadlifts 100/70kg + 7 Box Jumps
Minute 2 – 15 Kipping HSPU
Minute 3 – 7 CTB Pull-Ups + 7 Toes to Bar
Minute 4 – 15/12 Calorie Row
On all four movements in the first round, we are looking to complete the work at hand within the first 40 seconds. If we reach the 40 second mark and are still working, cap our efforts there and aim to maintain that number in each following round.

Mobility Cash Out (15 min)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Banded Hamstring Distraction – 1:00 each side
Pigeon Pose – 2:00 each side
Air Squat Hold – Accumulate 3:00 total