Call Us: (507) 261-7696

Thursday, January 4, 2018

3
Jan

Thursday, January 4, 2018

Thursday, January 4, 2018

Warm-up

AMRAP 15 min @ 50-70% speed

250m Row
10m Duck Walk
10m Hami-Half Step
250m Row
10 Push Ups
20 Sit Ups
250m Row
10m Bear Crawl
10m Crab Walk

WOD

Warm up Back Squats with 3-4 sets of 10 reps building in weight until you get to your first “working set” of weight for 20 reps
BACK SQUAT
3 X 20 across
CHOOSE WEIGHT
Rest 3-4 Min between sets
*weight should be same across the 3 sets


Additional Work

GOOD MORNINGS
 4 X 8
GHD SIT UPS
 4 X 20
*Superset the GHD’s and Good Mornings