Monday, January 21, 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. Back Squat

43x0 tempo

x4 reps x 4 sets

A2. Supinated DB alternating rows

w/iso hold

x5/side x 4 sets

A3. Prone I.Y.T

5/5/5 x 4

B. Workout

10 minute amrap

2 ball slams

2 DB walking lunge steps

4/4

6/6

8/8

etc...

rest 2 minutes

On the minute for 8 minutes

:10 AB sprint

Kevin Glass106