Tuesday 1-2-18 S
Monday, January 1, 2018
Warm Up:
Wrist mobility- wall or kneeling
Hip Mobility- hip flexor, pigeon, frog, and duck walks
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Grab a light-sh dumbbell….
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2 Sets of:
9 Bench Kneeling DB Single Arm Bent Over Rows (9 per)
6 DB Goblet Squats
6 Calorie Row
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Right into…
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2 Sets of :
6 Empty Barbell Thrusters
9 Kipping Swings
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Right into 5 minutes of movement prep…
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Practice:
Rowing hard, Thrusters with weight, and kipping pull ups
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Workout:
28 Min EMOM of:
Min 1: 9-12 Calorie Row or Bike @ hard effort
Min 2: 6-9 Thrusters @ 115/75 (lighter than last weeks #)
Min 3: 9-12 Pull Ups (do your best here)
Min 4: Rest or Stretch Lats/Hips
- Scale the thrusters and pull ups as needed
- Write down your goals for 2018 as your score
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