WEDNESDAY 1/23/19

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WORKOUT

8 ROUNDS FOR QUALITY
2:00 Moderate Pace Bike*
1:00 DBL KB Front Rack Hold (53/35)|(35/26)
1:00 Bar Hang / Quality Ring Rows**

*RPM should be same every round.
**Alternate the Bar Hang and Ring Row movements every round.

OPEN GYM BONUS  

CONDITIONING

10 SETS (85%+)
:30 on
:30 off
Cal Row
Burpees to 6"
DB Squats (50/35)

CONDITIONING (85%)
3 ROUNDS
12 Muscle Ups
9 Deadlifts (155/105)
6 Hang Power Cleans
3 Shoulder to Overhead

-Rest as Needed-

3 ROUNDS
30 Power Snatches (75/55)
30 Box Jump Overs (24/20)

THURSDAY 1/24/19

TUESDAY 1/22/19