Tuesday 01-16-18 C

Tuesday, January 16, 2018

Warm Up

Inchworm + Push Up x Gym Length

Spiderman Walks x Gym Length

Duck Walks x Gym Length

Frog Jumps x Gym Length


2 Rounds of

150m Row @Warm Up Pace

10 Walking Lunges

10 Med Ball Thrusters

10 Just BB Deadlifts (form focus)

5 Broad Jumps


Skill Work

Double KB Rack Split Squats (video)
Double KB Russian Swings
Alternating Leg V-Ups (video)


3 Sets of
8 Double KB Rack Split Squats / Side, Rest 30 Sec (video)
10 Double KB Russian Swings, Rest 30 Sec
12 Alternating Leg V-Ups, Rest 30 Sec (video)

5 Sets (15 Min)
30 Sec Cal Row/Bike
30 Sec Wall Balls @10/14
30 Sec Deadlift @155/ 105
90 Sec Rest

- Focus on higher intensity, keeping consistent reps through sets


Score: Average number of reps for each movement

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