January 24th, 2018

WEDNESDAY

Fitness:

“4 sets
Sled Push
12 Burpee
15/12 cals AB AFAP
rest as needed
+
18 min AMRAP
1 Malcolm
15 Russian KBS (you should be able to go a little heavier)
20 Cal Row
+
3 sets
Straight arm strength
FLR accumulate 2 min
Double KB OH Carry 150′
Barbell Rollouts x 8-10”

Competition:

“Recovery
3 sets @ 75-80%
3 min row
60 sec OHS w/ empty BB
60 sec BF Burpee
60 sec Singles Unders
**Continuous movement (HR 120-160) **DO NOT EXCEED
+
3 sets
10-12 Yoga pushups (full extension at top)
“