Friday 01-18-19 C

Friday, January 18, 2019

Warm Up

Squat and Sit x 60 Sec

Down Dog To Alt Pigeon Stretch x 12

Bear To Single Arm Bridge x 5/side (Smooth)

+

3 Rounds (Grab Light KB)

5/Side KB Single Arm Rack Squat (Right)

5/Side KB Single Arm Push Press (Right)

5/Side KB Single Arm Rack Squat (Left)

5/Side KB Single Arm Push Press (Left)

5/Side Bear To Single Arm Bridge

10 Up Dog / Down Dog

 

3 Rounds
5 BB Front Squats @31X1 (Heavier Than Last Week)
6/Side Single Arm DB Row In Plank (Heavier Than Last Week)
12/Side DB Weighted Deadbugs
- Rest 30-60 Sec b/w Movements

3 Rounds
300m Row
10 Single Arm KB Thrusters (Right)
50' KB Overhead Carry (Right)
10 Single Arm KB Thrusters (Left)
50' KB Overhead Carry (Left)
300m Row
- Rest 90 Sec b/w

 

Score: Total time

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