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190123

1) WARM-UP:

Stretch

Mobility: Iron Cross x 10 each

Line Hops: on the clock 10 sec work/20 sec rest

Double leg front to back and side to side

Single leg front to back and side to side

2) STRENGTH: Every 2 min for 10 min

Deadlift x 4 @75+% (build each set)

DB Reverse Flys x 10

—2 min rest—

Max Reps @80% of heaviest 4 rep

3) METCON: AMRAP 20

60 x Single Arm Russian Swings @53/35

50 x Single Arm Overhead Lunges @53/35

40 x Power Cleans @95/65 (Rx+ 135/95, Scaled less than or equal to 75/55)

30 x MB Slams @20/14 (Scaled 14/10)

20 x Cal Row/Ski/AAB

Earlier Event: January 22
190122
Later Event: January 24
190124