Monday, 020419 Fu/Fi

Function / Fitness:

Conditioning:

A. EMOM x 10

Minute 1: 10 Deadlifts 225/153

*modify weight for unbroken and not > than 50% of your 1RM DL

Minute 2: 2-4 wall walks

Rest 10 min

B. 20-16-12

DB step overs 50/35’s

Abmat sit-ups

DB push Press

*15 min cap

#

Post class:

Becomplete:

1. kB front rack step up : 6/ each leg x 3 sets

2. Wall Press: (laying on belly arms overhead pressing through wall). :10 press. Rest :20 x 6 sets

3. Weighted plank hold x 1 min x 3 sets

4. Deficit single leg deadlift : 6/ each side x 3 sets

5. 50 banded face pulls

6. Scap work / recovery

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