At gym wod 7-9 am Dumbbell DTish... Grab two dumbbells then: 12 deadlifts 9 hang power cleans 6 push presses 5 rounds Chase excellent form over time, flat back, stick the receiving position, don’t ju

At home wod Mobility- Calf bone saw PNF hamstrings Door way shoulder stretch Warm up- 3x 2 inchworms 4 lunges 6 sit-ups 8 jumping jacks Wod- 35 stair steps 25 squats 35 stair steps 25 pushups 35 stair

At gym wod 7-9 am 5 rounds Jump rope for 1 minute Squat for 1 minute