Sunday, January 27, 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. Part 1

5.4.3.2.1 SB over shoulder

450m run after each set

**you do not have to run after the single

Teams of 2

waterfall style

cannot start next set until partner finishes run

B. Part 2

Teams of 2

2K ski erg - while partner performs a wall sit

switch when you want

C. Finisher

delt routine 5/5/5 (front / side/ rear)

side plank hold . x:20/side

skull crushers x 10

x2-4 rounds

Kevin Glass112