WEDNESDAY 1/30/19

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WORKOUT
AMRAP x 8 MINUTES
200m Run
7 Up-Downs
14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25)
*Switch arms at 7 reps
-Rest 3:00-
AMRAP x 8 MINUTES
200m Run
7 Up-Downs
14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25)
*Switch arms at 7 reps

FINISHER
3 SETS
1:00 Hollow Hold
1:00 Russian Twist
:30 L. Leg Glute Bridge Hold
:30 R. Leg Glute Bridge Hold

OPEN GYM BONUS

CONDITIONING
10 SETS (85%+)
:30 on
:30 off
Cal Row
Burpess Over Bar
DB Snatches (50/35)

CONDITIONING (85%)
4 ROUNDS
75' HSW
10 DB Deadlifts (65/45)
8 DB Hang Power Cleans
4 DB Shoulder to Overhead
-Rest as Needed-
AMRAP x 9 MINUTES
10 DB Snatches (65/45)
35 Double Unders

THURSDAY 1/31/19

TUESDAY 1/29/19