Wednesday- January 17th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:


*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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