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Friday Jan 5th:  
Warm Up:  
2 Rounds:  

  • Row 200m
  • 100 Jump Rope 
  • 50 sec plank shoulder tap 
  • 25 sec hollow 
  • 12 Glute Bridge
  • 6 Burpee 

Performance: 
5 rounds: * work up each set as you see fit
3 deadlift/ 3 hang power clean/ 3 shoulder to overhead

Fitness: 
EMOM x 8

Min 1 - 8/8 S.A. KB/DB press from lunge
Min 2 - 10 Horizontal SUpine Bar Rows

5 Rounds: 
30 sec each move: Continuous clock

  • ball slam
  • Step up or reverse lunge 
  • slam ball thruster
  • side plank R/L (15/15) 
  • Single Arm Plank R/L (15/15) 
  • Rest