Thursday 01.17.2019

POSTED ON January 16, 2019

Thursday | 01.17.2019

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Warm Up:
5 Sumo Inch Worm
5 Sumo Good Mornings
5/5 Thorax Rotation
10 Squats with Press out
x2-3 sets
Strength Metcon:
Deadlift 7-5-3
Shoulder Press 7-5-3
Front Squat 7-5-3
*Score Total weight lifted today
*establish your working weight for final 3 reps. Subtract 40-60lbs to determine first 7 reps. You will do 3 sets of each rep count to determine failure before moving on. Accumulate a total of 9 sets of work for each lift today or more.
Cool Down:
3 Rounds For Quality
20 Bird Dogs
5/5 Single Leg RDL
10 Hips Down Push-ups
1min Couch L/R
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