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Monday, October 21st

October 21, 2019

A. Barbell/Accessory

i.)4x12 weighted step ups (barbell or DB or KB... all 20in box)

**After set 2 and 4, AMRAP back squats !

ii.)  2x12 clamshells (2 sets on each side)

iii.) 2x12 banded psoas march


B. Conditioning

4 min AMRAP x 3 (rest 1 min in between AMRAPs)


4 HSPU(choose whichever variation allows you to get FULL range of motion)

8 v ups

16 floor plate press(45/35)



CASH OUT: 100 MB heel taps (R+ L = 2 reps)



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