Wednesday, January 16, 2019

Warmup

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. Split Jerk

10 minutes - heavy single based around skill work from last 2 weeks

B. 5 Minutes

DB plank row to side plank x 5/side

Barbell curls x 10

DB floor skull crushers x 10

C. Workout

Teams of 3: - waterfall style - OTM (18 minutes)

:30 wall sit - 55/35# KB or DB

:40 max distance ski erg

:60 max calorie row

Kevin Glass