Janelle 143
Activation
10 Double plate chest press
10 Bent over reverse flies w/plates
10 PVC strict presses
x2
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Warm-up
300m row
12 air squats
10 PVC dislocates
8 hollow rocks
–
**set rower to cals
Row: 10 pulls to get to pace expected during todays emom
10 seated russian twists
10 jumping lunges
–
Row: 7 pulls to get to pace
7 burpees
7 jumping air squats
7 HS shrugs
–
Row: 5 pulls
#
Mobility
:20-:30 sec Thoracic/Lat x2
**https://www.youtube.com/watch?v=dGfR-qD7V-Y
:40 sec Couch stretch
:30 sec Lying glute crossover
**https://www.youtube.com/watch?v=EDkAaOvLSlA
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Strength
Strict press: 7 sets x3 reps
**Building in weight
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Conditioning
EMOM x24
1: 15/12 cal row
2: 8 Russian KB swings @70/53 + 8 no push burpees
3: 15 WBs @20/14
–
55+:KB @53/35
60+: WBs @9ft target **modify weight as needed
#
BE Complete
1. 12-16 alt TGUs
2. Single arm KB front rack lunge (one leg at a time): 3 sets x6-8 Reps
3. 5-7 mins rolling/stretching out