Thursday, January 17, 2019

Warmup

side lying db ext. rot. x 10/side x 3

Prone 90/90 x 10 x 2

Trap 3 raise x 10/side x 2

DB high pull @ 20-30% of bodyweight x 10/side x 2

Single arm farmers walk x 100'/side

A. On the 2 minutes for 8 minutes

Single leg heal slide with eccentric focus x 8/side

Side delt raise -angled from rig x 10/side

B. EMOM Thursdays

Minute 1 = 200/150m row

Minute 2 = :20 dip hold

Minute 3 = 12/9 cal AB

Minute 4 = 10-15 push ups

Minute 5 = 50 double unders

Minute 6 = 25 ball slams

x4 rounds

Kevin Glass