Monday- February 10th

February 10, 2020

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Floor Touches

Samson Lunges

Huggers/Skiers

-TABATA :20 on/:10 off for 2 rounds each

   *Bear Crawl 

   *Jumping Squats

   *Ring Rows

   *Rowing

  + Today's Warm-up Movements:

          *Barbell Thruster x 8

 

 

 

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

3 x 5 @ 95% of 5RM

 

 

B. “Waterproof”

For Time:

21 – 15 – 9

Row Calories (Women: 15-10-5)

Front Squats (95/65)

 

15 – 12 – 9

Toes to Bar

Hang Squat Cleans (95/65)

 

12 – 9 – 6

Lateral Barbell Burpees

Thrusters (95/65)

 

 

C. Buy-out

Quad Smash x 2:00 each

Trap Smash x 1:00 each

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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