Monday- February 18th

February 18, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

20 Calorie Bike

High Knees

Floor Touches

10 Hollow Rocks

10 Supermans

10 Squat Jumps

10 Push Ups

10 Burpees

 

  + Today's Warm-up Movements:

          *Buglarian Split Squat x 10 each leg

 

 

A. Back Squat, Front Squat OR Overhead Squat (you get to choose, but it is recommended that you will stick with the same lift for the next 8 weeks)

Build to a 5RM

*Suggested rep scheme: 5-2-2-2-5-5 (add weight each time until max, less attempts can be taken if so desired)

*Please be mindful of the time and try to finish within 10-15 minutes

 

 

B. “Iron Lung”

AMRAP 4:00

27/20 Calorie Row

27 Wallballs (20/14)

27 Chest to Bar Pull-ups

rest 4 minutes

 

AMRAP 4:00

21/15 Calorie Row

21 Wallballs (20/14)

21 Toes to Bar

rest 4 minutes

 

AMRAP 4:00

15/10 Calorie Row

15 Wallballs (20/14)

15 Pull-ups

 

C. Buy-out

Banded Hamstring stretch x 2:00 each

5 Way shoulders x 1:00 each

 

 

*NUTRITION CHALLENGE BEGINS TODAY! It's not too late to sign up! Text AJ and bring in cash/check or Venmo

 

 

 

 

 

 

 

 

 

 

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