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Monday, January 21st

January 21, 2019

A. Strength:

 

 Floor Press : 7x3  

 

**attempt to hit a 3-rep max by set 5. 

**Use sets 6 and 7 as drop sets

 

B. WOD

 

5 stations, 2 min work at each:

 

1. 14/12 cal bike + 30 sec plank

 

2. 40 ring rows (make then challenging) + 50 toe plate taps

 

3. 30 sec ISO hold on rig + 30, 1-arm DB/KB OH walking lunges(26/18) 

 

4. 25 box jumps (24/20) + 20 barbell curls (45/35)

 

5. 30 push press (75/55) + 100 m plate run(35/25)

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