Friday 1/12/18

Friday 1/12/18

A) 2 Sets
Squat Hold x20 sec
Hollow Body Rock x20 sec
Sumo Squat Hold x20 sec
Samson Stretch x10 sec ea. side

then do:

2 Sets
Banded Good Morning x20
Reverse In Place Lunge x6 ea. side
Lateral Lunge x6 ea. side
Jump Squat x5 (max height)
Hanging Lat Pulls x10

B) 5 Sets
Back Squat x4 @95% of 3RM

C) For Time:
20 Clean and Jerks (165/110)
20 Muscle-ups
20 Clean and Jerks

*Scale muscle-ups by scaling the reps (note reps in score) or scale to pull-up x3 + push-up x3.

HIIT – “Gift Boxes”


8 Squat Box Jumps

10 Box Push Ups

10 Burpee Box Jumps

8 (each leg) Elevated Single Leg Box Jump

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