Thursday, January 24, 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

double KB front rack step ups x 5/side

Single leg heal slide x 8/side

Tricep kickbacks x 10/side

B. EMOM Thursday

Mintue 1 = :20 dB ground to OH

Minute 2 = :30 ball slams

Minute 3 = :40 Burpee over DB

Mintue 4 = :50 box jumps

Minute 5 = :60 double unders

Minute 6 = Rest

x4rounds

Kevin Glass109