Monday 01-13-19 S

Sunday, January 12, 2020

Warm Up: 
Row or Bike x 3 mins 
+
Wrist Walks x 10 
Wall or Floor Pec Stretch x 10 
Down/Up Dog x 10 
Alt Runners Lunges x 10 
+
Grab Empty BB...
BB Front Squats x 10       
Non-Active Hang x 30 secs 
BB Hang Squat Cleans x 10  
Kipping Swings x 10  
BB Complex X 2 sets  
Kipping Pull Ups x 10 
HR Push Ups x 10   

- Spend a few minutes building up 

 

Workout:  
24 Min EMOM of: 

Mni 1: 2 HSC + 4 Front Squats @ 155/105 
Min 2: 8-12 Cal Row or Bike @ 80-85% 
Min 3: 10-14 Pull-Ups 
Min 4: 12-16 HR Push-Ups 

- There's no score for today's workout 

 

Recovery Finisher: 
600m Jog/Walk (mix it up)  

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