Friday 01.26.2018

POSTED ON January 25, 2018

Friday | 01.26.2018

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Warm Up:
5 strokes rower legs only
5 strokes rower arms only
:10 bottom of squat hold with wall ball (adjust to proper position)
50ft bear crawl knee to elbow
5 hips down push ups
x2-3 sets
A. Close Grip Bench Press 5 sets of 5+ 75-85%
*+ means on the final set you will perform max reps
*Compare to 11/18/17
Level 1 (RX)
Cal Row
Wall Ball 20/14
Level 2 (Intermediate)
Cal Row
Wall Ball 20/10 9ft target
Level 3 (Beginner)
Cal Row
Wall Ball 14/10 9ft target
Cool Down
3 rounds for quality
1min arch hold
1min hollow body hold
1min couch L/R
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