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Tuesday, 1/9/18

  Tues 1/9/17
Mobility: Hips/Hamstrings/Ankles
Strength/Skill: Nutrition Challenge Strength and Endurance Tests

Back Squat: 1RM

take 5:00 rest immediately after completion of 1RM
(don't unload weights, you can do that later, use the
time to recover)

then immediately into a 2000m Row for time
Met-Con: See above
Additional
Optional
Accessory
Work:
DB/KB Walking Lunges (farmer's carry style): total of
30 steps each leg (break up as needed)

Chinese Rows (raise bench up high enough so when
laying on stomach and holding onto DB's/KB's resting
on the floor, arms can be fully locked out; keep core
tight and legs out straight hanging off the end of the
bench; pull both arms up and elbows toward each
other then return to the floor): 3x10
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last cycle,
perform :20 on/1:00 off x 7 sets at 88% of max RPM
.