Wednesday, January 23, 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. Push Press

x4 reps x 3 sets

B. 5 minutes

Chin ups (pause 1/2 way up, chin over, 1/2 way down) x amrap

Push ups (pause 1/2 way down, 1" off ground, 1/2 way up) x amrap

Hacksaws x 5-10 reps

C. Workout

4 minutes on / 1 minute off

12 double unders

9 K2E

6 dB hang squat cleans

x 4 rounds

Kevin Glass108