Tuesday 01-22-18 S

Monday, January 21, 2019

Warm Up: 
Row x 3 mins 
Wall Wrist Walks x 10   
Forward Leg Swings x 10 per 
Side-to-Side Leg Swings x 10 per 
Cat-Cow/Camel x 10 
Plank Shoulder Taps x 30 
Alternating Bird Dog x 10  
Alternating T-Push Ups x 10/8  
+
Dynamic Drills: 
3 Sets of: 
4 Stationary Inchworms (with Push Up) 
+ Explode up--->Sprint/Run GL, rest 30 secs  
+
Grab BB....
+
Skill Work: 
Deadlifts x 10-15  
Power Cleans x 10-15 
Hang Power Cleans x 10-15 
+
Workout: 
12 Min EMOM of: 

Min 1: 5-5 Deadlifts @ 155/105-185/125 
Min 2: 8-10 Burpees to Target  
MIn 3: 8-12 Calorie Row 
+
7 Min EMOM of: 
1 PC + 1 HP @ DL weight 
+
For Time: 
30 Power Cleans 
10 reps @ 135/95 
10 reps @ 155/105 
10 reps @ 185/125 
- every min perform 3 burpees (including min 1) 
- this is your score for today 

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