Friday 12-20-19 S

Thursday, December 19, 2019

Warm Up: 
2 Rounds of: 
250/200m Row 
Non-Active Hang/Hang & Shrugs (alt)    
Prayers Hold/Frog Stretch (alt)   
+
Grab BB...
10 BB 2-Sec Pause Back Sq @ 45lbs   
- add weight - 
Practice BB Roll Outs @ 135/95lbs    
+
Strength: 
Complete 4-5 Sets of: 

A1. 5 Pause Back Squats @ 2 secs (off rack)  
- keep the weight lighter and focus on the pause  
A2. 8-10 Barbell Rollouts @ 135/95 (off ground)  
- rest 45-60 secs btw movements 
+
Transition Rest.... 
+
Workout: 
11 Rounds for time:  

7 Pull Ups 
7 TnG Deadlifts 135/95 
7 DB Goblet Squats 55/35    
- Modify this workout as needed   

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