Tuesday 1-2-18 S

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