Friday, January 25, 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

A. Barbell front rack reverse lunge step

5/side x 5 sets

rest :60 bt. efforts

B. On the 2 minutes for 6 minutes

Barbell hammer curls x 10

Rear delt flies x 10

Hanging knee or Lhold x :10

C. Workout

18 minute amrap

3.6.9.12.15.18...

cal row

wall ball

Kevin Glass110