Wednesday- January 17th

January 17, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Huggers/Skiers

            *5- way Shoulder

 

 

A. "Hard Hat"

3 x 5 Front Squat

3 x 5 Bench Press

3 x Max Strict Pull-ups (or 5-7 negative pull-ups)

 

*do all 3 sets of one movement before moving on

*rest 1-2 minutes between sets

 

 

 

B. 10 Min. Squat Test 

Can be done at home if needed

 

 

C. Optional Accessory Work:

3-4 rounds NFT

15 V-ups

20 Back Extensions

25 Banded Good Mornings

30 Flutter Kicks

 

D. Stretch!

 

 

 

 

 

 

 

 

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