Monday 01-07-19 S

Monday, January 7, 2019

Warm Up: 
Cat-Cow x 30 secs 
Scap Push Ups x 30 secs 
Thread the Needle x 30 secs per 
Down Dog-Up Dog x 30 secs 
Runner Lunge to Sky Reaches x 30 secs per 
+
Grab DB....

3 Sets of: 
7 Double DB Strict Presses    
7 Double DB Bent Over Rows 
7 Single Goblet Squats 
7 Hang & Shrugs    
+
Put Away DBs & Grab Med Ball 20/14...
+  
7-7-7 Wall Balls @ 20/14 
- rest 10-15 secs bw  
+
Barbell Skill/Review: 
Push Press 
Push Jerk 
+
Strength:
Every 90 Secs for 9 Mins (6 sets): 

1 PP + 1 PJ @ 155/105   
- partner up off the rack  
+

Workout: 
14 Min AMRAP of: 
7 Shoulder to Overhead 115/75
7 CTB Pull Ups 
7 Wall Balls 20/14  

- perform this workout at a walking pace 

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