Tuesday, January 23rd 2024

WARM UP – bike

:30 bike

:30 legs only bike

:30 bike

:30 arms only bike

:30 bike

MOVEMENT/MOBILITY – moderate band

*grab moderate band

10 banded passthroughs

10 sumo stance banded good mornings

10 banded strict press

10 Pull aparts

10 V-Ups

10 Reverse Lunges

:20 HS Hold

10 Wall Facing Shoulder Tap

4/4 Rig Assisted pistols

SKILL WORK

12 Minute AMRAP: (easy pace)

5/5 Pistol Squats

3-8 WFHSPUs

12-18 GHDSUs

SKILL PROGRESSIONS

Pistol squats – perform to WB, controlled box step downs, Toe Assisted

HSPU – To Ab Mat, Pike HSPUs

GHD – VUps or AbMat

METCON

4 Sets

AMRAP – 2

16/10 cal echo

10 Dbl DB Ground to Overhead (50s/35s)

Max Rep walking lunges @ 50/35s

2:00 rest b/t

*score is lunges