Thursday, January 10, 2019

Warmup

side lying db ext. rot. x 10/side x 3

Prone 90/90 x 10 x 2

Trap 3 raise x 10/side x 2

DB high pull @ 20-30% of bodyweight x 10/side x 2

Single arm farmers walk x 100'/side

A. On the 3 minutes for 12 minutes

:20 Right leg wall sit

:20 Left leg wall sit

8 DB bent over row/side

15-20 V-ups

B. EMOM Thursdays

Minute 1 = :40 1/4 Squat jumps

Minute 2 = :40 KB swings (shoulder height)

Minute 3 = :40 inertia wave

Minute 4 = :40 cals ski erg

Minute 5 = :40 plank hold

x 4 sets

Kevin Glass