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