RAW WALL TODAY 01/16/24

"What the River Knows, 1990”

“The best six doctors anywhere

And no one can deny it are

sunshine, water, rest, and air

Exercise and diet.

These six will gladly you attend

If only you are willing

Your mind they'll ease

Your will they'll mend

And charge you not a shilling.”

― a nursery rhyme by Wayne Fields

3MJR

WARMUP

HANG CLEAN SQUAT PRESS CHOPPERS RUN W/BALL HSH FRANKS 12 MIN WORKOUT W/MED BALL

10/10 PUSH PRESS 10 CRUNCHES 10 RUSSIAN TWIST 10 KNEE WIPERS 10 SUMO SQUATS 20/20 HIP RAISES 1 MIN HOLD EACH SIDE EVERY 10 MIN UNEVEN PLANK HOLD