January 18, 2019

Reminder: Alpha Winter Wellness Challenge begins tomorrow and it’s not too late to sign up. Get 2019 off to a great start with improved habits and attitudes towards your nutrition, recovery and training. Kickoff meeting at 9am tomorrow (Saturday) morning. Message myself or April with any questions.

Warm Up:
3 x Deadbugs 1:00/1:00
3rds
15 Banded Good Mornings
10 BB Bent Over Row
5 Box Jumps (30/24)
Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2 3 x 8 (Staight)
*Same weight as 1.9.19*

Choose Your Own Adventure:

WOD:
30-20-10 – Cals AB
15-10-5 – Burpee Over Box

Flex Sesh:
3rds
20 Reverse Shrugs
10/10 Single Arm DB Rows
5/5 Getup Situp