Thursday – 1/4/18

Warm-up
4 Sets: (Focus on control of each movement – move slow and deliberately)
10 Banded Good Mornings
12 Banded Monster Walks (forward and backward)
:20sec/side Star Side Plank
2 Wall Walks
+
Warm-Up BB Row for below

Workout
A. EMOM, for 8min:
5 Reverse grip BB Row (heavy)
5 AB Wheel or BB Rollouts or 5 Inch Worms
*Build to very tough 5 reps on BB row before you begin and perform all sets with that

B. For time:
400m Run, 500m Row, 1,000m Bike, or 400m Ski Erg
30 DB Clean & Jerks (50/35lbs)
30 Regular Push-Ups or HSPU’s
400m Run, 500m Row, 1,000m Bike, or 400m Ski Erg
20 DB Clean & Jerks
20 Push-Ups or HSPU’s
400m Run, 500m Row, 1,000m Bike, or 400m Ski Erg
10 DB Clean & Jerks
10 Push-Ups or HSPU’s