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

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