Tuesday 01-14-20 C

Tuesday, January 14, 2020

Warm Up

Inchworm + Push Up x Gym Length

Spiderman Walks x Gym Length

Duck Walks x Gym Length

Frog Jumps x Gym Length


2 Rounds of

150m Row @Warm Up Pace

10 Walking Lunges

10 Med Ball Thrusters

10 Just BB Deadlifts (form focus)

5 Broad Jumps


Skill Work

Double KB Rack Split Squats
Double KB Russian Swings
Alternating Leg V-Ups 


3 Sets
8 Double KB Rack Split Squats / Side, Rest 30 Sec 
10 Double KB Russian Swings, Rest 30 Sec
12 Alternating Leg V-Ups, Rest 60 Sec

5 Sets (15 Min)
30 Sec Cal Row/Bike
30 Sec Wall Balls @20/14
30 Sec Deadlift @155/105
90 Sec Rest
- Focus on higher intensity, keeping consistent reps through sets


Score: Average number of reps for each movement

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