180122

Warm-Up

0:00-20:00
1) General Prep
2rds:
1min bike/row
1min stretch
2) Mobilization
– couch stretch
– glute stretch
3) Warm-up
1min row/bike
50 air squats
30 KB sings
50 abmat situps

180122 – Weightlifting

Back Squat

E2M @ 90% x 5 x 5

180122 – Metcon

AMRAP in 12min:

5 DL (275/185)
10 box jumps (24/20)
15 wall ball (20/14

180122 – Accessory

 – Aerobic Capacity –

3rds:
800m run
work/rest 2:

Cool Down

2-3min bike/row
Full body foam roll