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Monday, January 28, 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

A1. Back Squat

43x0 tempo

x4 reps x 4 sets - add 5-10 pounds from last week

A2. Supinated DB alternating rows

w/iso hold

x5/side x 4 sets

add 10 pounds to the DB's from last week

A3. Banded Face Pulls

x15x 4

B. Workout

15 minute amrap

2 single db goblet squat

2 ball slams

2 plate jumps





C. Finisher

100 Hollow Rocks

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Kevin Glass113