Day: January 7, 2018

1.8.18

Monday

FITNESS

A.
3 Sets:
Back Squat x 10 reps

B.
AMRAP in 12:00 of
9 Burpee Pull-Ups
12 Snatch
15 Calorie Row

C.
3 Sets:
10 Lying Heel slides
:45 – 1:00 Extended arm plank
_________________________________________________

PERFORMANCE

A.
20RM Back Squat
*Add 5lb from last time
*If this is your first time, use 65-70% of 1RM

B.
3RFT:
9 Muscle-Ups
12 Snatch (115/85)
15 Calorie Assault Bike
*12:00 time cap

C.
3 Sets:
10 Lying Heel slides
1:00 Plank on low rings

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