Tuesday, January 28th

January 28, 2020

Velocity

In 12 min: 

50 calorie row

30 lateral MB up down

Remaining Time: AMRAP 10 MB sit ups + 10 alt MB side wall throws

 

REST 4 min 

 

In 12 min : 

50 DB clean and jerks

30R/30L side plank with a rotation (weight optional)

Remaining Time: Row for calories 

 

 

Barbell: Floor Press

 

i. 4x8 ( across)

ii. 2x 15  1-arm DB bench press

 

5RFT

10..15..20..25..30

AKBS(53/35)

KB leg lifts

20..25..30..35..40

WB(20/14)

MB ball slams (20.14) 

 

**all four exercises are done one after another, just the rep scheme for the top two exercises is different than the bottom two. *

 

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