Tuesday, January 15, 2019


Broad Jump x5 x 4

CG OHSQ x4x6

Plyo Push Ups- mats next to you, mats in front of you, out, in, forward, in- that is one rep, do 8

Hand Release Pull Ups- jump up and down the bars x 5 -Superset w/ push ups, do 10 rounds

Bulgarian Split Squats x 20 no weight, pause at parallel

Landmine x 10 x 3

Hypers- no weight x 30 x 3


Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A1) Strict Press x10x4

A2) TBar Row x8-10x4 @ 3020 tempo

B1) Incline DB Press neutral grip x10x4

B2) Incline Prone DB Rows x10x4

C1) DB Lat Pull Overs x10x3

C2) P-lette Dips x10x3

D) Farmers Walk accumulate 5 minutes w/ 70# kb's

Kevin Glassswole 93, wl93