Thursday, January 10, 2019


4 Sets:

A1. Half Kneeling Filly Press: Build to an 5RM each arm, 21x1

Rest 30 sec

A2. Prone Row: Build to 5RM, 20x0 tempo

Rest 1-2 min


"Down to the Core"

15 min AMRAP:

20 sec wall facing handstand hold HS Walk/50’ HS Walk

15 Overhead Bumper Plate Sit Up +

2KB Front Rack Carry 100’

F: 3x Wall Walk + 20x Sit Up + 100’ 2kb Farmers Walk

P: 20 second wall facing HS Hold + 15x OH Bumper Plate Sit Up 25/10# + 2kb 100’ Front Rack Carry

S: 50’ Handstand Walk + 15x Sit Up [45/25]+ 2KB Front Rack Carry