Monday- January 27th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

15/12 Calorie Row

30 Second Side Plank (left)

30 Second Scapular Circles

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

10 Squats w/plate held in front

20 Alternating Lateral Lunges

20 Band Pull-Aparts

+ Today's Warm-up Movements:

*Barbell Thruster x 8

A. Back Squat, Front Squat OR Overhead Squat (SAME lift as last week)

2 x 5 @80% of 5RM

B. “Life Jacket”

AMRAP 5:00

27/20 Calorie Row

27 Thrusters (115/75)

27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:00

21/15 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

AMRAP 5:00

15/10 Calorie Row

15 Thrusters (75/55)

15 Pull-ups

C. Buy-out

Quad Smash x 2:00 each

Banded Lat Stretch x 1:00 each

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