23
Jan
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