Thursday, January 31, 2019

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

DB front foot elevated Bulgarian split squat x 5/side

Nordic curls x 5 reps

SB hold for :30 seconds

B. EMOM Thursday

Minute 1 = 200/150m run

Minute 2 = 15 heavy kb swings

Minute 3 = 200/150m ski erg

Minute 4 = 5/3 wall walks

Minute 5 = amrap double unders

Minute 6 = Rest

x30 minutes

Kevin Glass116