JANUARY PAINSTORM

1. Warm Up

• Dynamic Warm Up

2. Work Capacity - JANUARY PAINSTORM

• Back Squat - Squat at total of 10x your bodyweight in as few reps/sets as you can with best form

Then, starting within 5 minutes, and on the clock:

• Run 800m or Row 1000m

Followed by 10 rounds of:

• Pullups, 10 reps
• Dumbbell Cleans (45#/30#), 10 reps
• Walking Lunges, 10 reps

• Run 800m or Row 1000m