Wed, 11.27.19

All:

A. MAP Training @70-80%

AMRAP 12

5 pushups

10 ring rows

25’ walking lunge

Rest 4 min

10 rds

250m row

10 hollow rocks

4-5 strict pull-ups

10 heavy wall balls

Rest 4 min

10 min of yoga Flow

B1. Yoke Walk 40-50’

B2. Reverse sled drag 100’

B3. kB front rack step up 12-14 alt steps

X 7 sets

C. Bent over barbell row

5 x 6

D. 7 rds

7 bicep curls

7 plate oh tricep extension

14 dB rear flys (lighter side)

E. Individual Recovery Work

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