Friday, 01.15.21

COMPLETE:

Conditioning:

A. 2 rds

77 Wall Balls 20/14 to 10’

17 single db devils Press 70/50

17 muscle ups

SKi + C2 bike.  (2nd session)

2 rds

21 cal ski

50 cal bike

15 cal ski

35 cal bike

9 cal ski

20 cal bike

rest 4 minutes btwn

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Weightlifting:

A. Strict Press

2 x 3 @82%

2 x 4 @78%

2 x 6 @74%

B. Deadlift

12 x 3 @55-60% as EMOM

C. Single Arm Front Rack Side Later step ups

to 20’ x 6 each side x 4 sets

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BECOMPLETE:

1. Banded Hamstring Curls x 15 reps x 4 sets

2. barbell hip thrusts (on bench) x 10 reps x 4 sets

3. Banded scap squeezes 4 x 20 superset w/ 15 pvc dislocates

4. Banded dead bugs x 15 each side x 4 sets

5. Crossover symmetry