Monday, January 7, 2019

A. 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

B1. DB Front Foot Elevated Bulgarian Split Squats x5/side x 5

add 5#’s from last week

A2. Loaded Bear Crawl x50’x5

place plate on back

A3. Bulgarian Curls x10x5

B. Workout

21 cal row

9 KB Thrusters

7 Ring Rows

5 No push up burpees

Rest 1 min between rounds

x5