1/30/2020: Choose Wisely

Strength:

EXTENDED WARM-UP

3 SETS 50' Slow Table-Top Bear Crawl (aka Quadruped)*

*5 Strict-Up Downs after each set.

1 Rep of Strict Up-Down is...

1 Air Squat Down

1 Sprawl Back to Plank

:01 Pause in Plank

1 Sprawl Up to Squat

1 Air Squat Up

WOD:

5 SETS*

20 Slam Ball (20/10)

20 DB Suitcase Lunge CFC 1 (35/20) CFC 2 (20/10)

20/15 Cal Bike

-Rest 2:00 b/t Sets-

*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Slam Ball & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written. Choose wisely.