Friday- January 11th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Barbell Thrusters x 10

*Barbell Hang Squat cleans x 10

*Barbell Overhead Squats x 10

A1. Back Squat

Warm up to 90%, then perform 3 singles at 90% of your 1RM

A2. Waiter Carries

3 rounds: Walk 2 lengths of the gym for each arm

Perform these after each back squat at 90%

B. “Guts and Glory”

For Time:

21 – 15 – 9

Calorie Bike

Thrusters (95/65)

15 – 12 – 9

Calorie Row

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees Over the Bar

Overhead Squats (95/65)

C. Buy-Out

Couch Stretch x 1:00 each

2 stretches from the 5-way Shoulder x 1:00 each

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