Day: January 1, 2018

1.2.18

Tuesday

FITNESS

A.
3 Sets:
Back Squat x 10 reps

B.
EMOM for 10:00
1 – 45 second row (hard)
2 – 45 seconds of Burpees

C.
3 Sets:
10 kips (tight hollow and arch positions)
5 Strict Pull-Ups or 10 Ring Rows
:30 Hang

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PERFORMANCE

A.
20RM Back Squat
*Use 65-70% of 1RM

B.
EMOM for 10:00
1 – 20/16 Calorie Row
2 – 15 Burpees

C.
5 Sets:
3 Strict Pull-Ups + 3 Pull-Ups + 3 CTB Pull-Ups + 30 second hang

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