Thursday, January 3, 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 3 minutes for 12 minutes

:30 Weighted wall sit

:30 Heavy sandbag hold

10 DB plank rows, 5/side

:10 Plank hold/side

B. EMOM Thursdays

Minute 1 = 15 thrusters light and fast

Minute 2 = :30 Cal AB

Minute 3 = 150/100m ski erg

Minute 4 = rest

x 5 rounds

Kevin Glass