1.28.21

WARM-UP


3-4 ROUNDS


30 Single Unders

10 Glute Bridge-Ups

10 Air Squats @ 40X0 Tempo

10 Scap Push-Ups


STRENGTH


5x5 Back Squat


*keep weight moderate


(Score is Weight)


CONDITIONING


FOR TIME:


10-9-8-7-6-5-4-3-2-1


KB Goblet Squat (70/53)(53/35)

Russian KB Swings

Pull-Ups


-Hard Cap 12:00-


(Score is Time)


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A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike