Monday, January 8th 2024

WARM UP – bike

2:00 Row

:15 rest

:15 hard row

:15 rest

:15 row sprint

MOVEMENT/MOBILITY – DB, pull up bar, rings

*grab DB

10 DB snatches

50′ double overhead DB carry

10 Goblet Squats

10 DB Tricep Extensions

:30 side lying quad stretch / side

:30 thread the needle stretch / side

8/8 quadruped hip CARs / side

10 ring rows

:45 dead hang

10 Kip Swings

3-5 T2B or T2A

:20 HS Hold

PRIMER

6 Cal Row

6 DB Snatch

3 Burpees over rower

3 T2B

“METCON MONDAY”

For Time (20 Min T.C)

4x

16/12 cal row

16 DB Snatch (50/35) (Rx+70/50)

16 Burpees Over Rower

16 TTB

*similar to fridays workout, no rest however so pacing will be more important

5:00 rest

10-9-8-7-6-5-4-3-2-1

Strict Pull up

Strict HSPU

*cut reps down to 5-5-4-4-3-3-2-2-1-1 if you have movement but 55 reps is to much volume

*no banded pull-ups today, difficult ring rows and box HSPUs or Z Press

*score is just first part, 2nd part is for quality

(35:00 total T.C.)