Friday, February 8, 2019

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

A. Frankenstein Squat

30x0 tempo

x3 reps x 6-7 sets

rest :60 bt. sets

B. 3 rounds

Negative pull ups x 5-7 seconds

then drop right to amrap hammer curls @ 3020 tempo

C. Workout

Teams of 2:

18 minute amrap

2K row buy in

then amrap the following:

walking lunge steps x 50' (25' out and back)

while partner amraps Sit ups

then they both do 25 double unders @ same time

switch roles and repeat

Kevin Glass124