friday, jan. 27

Strength:

Every 3 mins for 12 mins: Push Press and Barbell Bent Over Rows

Every 3 mins for 12 mins do:

5 Push Press, 80% 1RM

10 Barbell Bent Over Rows, pick load

"Sully"

Complete as many rounds as possible in 14 mins of:

14 Toes-to-bars

14 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

7 L/7 R Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs

Athlete Instructions

Goal: ~5-6 rounds

Stay smooth and work to be as efficient as possible throughout. 14 mins may seem like not that long of a workout, but the combo here should be challenging so pacing and being smooth will pay off incrementally once we hit that 8 min mark.

L2: Knees to Elbow, 35/25lb

L1: Knee Raises, Alt Box Step Ups, 25/15