Wednesday, January 9, 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 min. working on singles

pause in dip and catch

building with good form and upright torso

build upon weight from last week

B. 6 Minutes

Barbell bent over row x 6-8 reps

SB carry 100’

Side plank hold :20/side

C. Workout

8 min. AMRAP

2 DB SOH, 50/35/hand

2 box jump overs 24”/20”

2 air squats

4/4/4

6/6/6

8/8/8

etc.

Rest 2:00

Minute 10:00 - finish

500m row

Kevin Glass