Tuesday, January 22, 2019

Warmup

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A1. Barbell split stance Good Morning

x5/side x 4 sets

A2. Incline neutral grip DB bench press

6" incline

x8-10 reps x 4 sets

3030 tempo

A3. single arm farmers walk

x100'/side x 4 sets

B. Workout

1 minute on / 1 minute off x 10 rounds

4 dB hang clean to OH

4 squat jumps

max cal row

goal is pacing and hitting the same distance/cal row each time

Kevin Glass107