Friday, January 11, 2019

Warmup

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A1. Front Squat

5 Sec lower

5 Sec raise

5 sets to a tough single in this tempo

A2. Negative pull ups

5 Sec lower x 2-3x5

B. Workout

10 Rounds for time

5 Ball slams

5 Goblet squats

10 Russian twists

10 Cal bike erg

C. Finisher

50 Toe Touches

50 Straight barbell curls

Kevin Glass