200127 - Motivation Monday

REST IN PEACE. Hug your loved ones a little tighter today and work a little harder for what you want. None of that is promised to us tomorrow so get what you can out of today.

QOTD - What moment would be on the gag reel of your life?

WARM UP - 25 Calories of Cardio
Agility Ladder Drills
Two Feet
One Foot
Hop Scotch Squat Jump
Single Leg Jump (both sides)
Side Shuffle (both sides)
Icky Shuffle

MOBILITY -
Abductor Activation
Banded Squat

COACH PREP -
6 Light DB movements
3 WOD DB movements
Double Under Practice

WOD -
A (Competitor)
AMRAP 16:
with a partner - switch after each round
30 DU
3 DB Hang Squat Cleans 50/40
6 Box Step Ups

B (Performance)
AMRAP 16:
with a partner - switch after each round
20 DU
3 DB Hang Squat Cleans 45/35
6 Box Step Ups

C (Health & Fitness)
AMRAP 16:
with a partner - switch after each round
60 singles or 15 tuck jumps or 45 mixed
3 DB Hang Squat Cleans 35/25
6 Box Step Ups 16”

SKILL WORK - Accumulate 20 pistols
(scale to sit to stands)