01/07 Just another Manic Monday

January 6, 2019

W/U: 00:00-10:00

 

Midline 10:00-20:00

2-4-6-8-10…

Superman Lifts

SA DB Oh Squat

Straight Leg Dead Bugs

CAP 5

 

Strength: 20:00-30:00

EMOM8

5-7 Pull Ups

4/4 Half Rack half OH DB Alt. Lunges (30/20)

 

Metcon 30:00

AMRAP 18

14 KB Deadlifts (32/24)

12 DB  Alt Squat Cleans (40/30)

10 MB Sit Ups (20/14)

8 Push Ups

6 Cal Bike

 

Cool Down: 50:00-55:00

Quads

Low back

Pecs

 

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