Saturday, 01.18.20

Monday Wed Friday – 9a. Join us!

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A. Deadlift : 3-3-3-3-3 @31X1

B. Afap

50/40 cal bike

40 ghd sit-ups / weighted sit-ups

30 heavy wall balls

200′ dB front rack lunge

100 du

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Post class

BECOMPLETE:

1. Front Rack Single Leg SqT’s: 6 reps x 6 sets; rest 1 in between

2. Single Leg barbell Hip Thrusters 10 reps each side x 4 sets

– not for big weight as much as recovery and quality of movement. Prehab

3. Lunge Position Single Arm Press x 6 reps each side x 4 sets

4. Push-up x 10 rep at 41X1 + Barbell Row x 12 reps; rest 1-2 min x 4 sets

5. supersets: bent over DB double row x 10 + 15 db rear flys’ x 4 sets

6. Crossover symmetry protocol

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