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Wednesday, January 2, 2019

1
Jan

Wednesday, January 2, 2019

GROUP WARMUP
3 sets –
:30 Ski-erg
5 dumbbell push press
10 walking lunges -> Kettlebell lunge
5 dumbbell squats 

TEST
For time:
10-8-6
Dumbbell push press
50ft Kettlebell front rack walking lunge (25ft down and back)
Then, or at 7:00 mark
20-16-12
Calorie Ski-erg
Dumbbell squats 
*15 minute total time cap
*heats of 7 every 8-10 minutes

GLUTE ACCESSORY WORK
3 sets –
5 Glute-Ham raises
10 Each way banded side steps (band above knee)

REAR DELT/LAT WORK
3 sets –
5 Rear delt raises 
5 Banded face pull
15 single arm ring row hold

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