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Tuesday, January 8, 2019

  Tues 1/8/19
Mobility: Hamstrings
Strength/Skill: EMOM x 10:00

4 Deadlifts at 75-80%
4 Bar-Facing Burpees
Met-Con: 7:00 AMRAP

7 Deadlift (Use 50% of weight used above)
7 Bar-Facing Burpees 

Additional
Optional
Accessory
Work:
Leg Press: 3x8
TRX Leg Curls: 3x8 (hold a bridge, don't let
hips drop as heels pull in)
DB Curtsey Squat: 3x8 each
*choose weights that will challenge you for 8 
unbroken reps and stick to it for all 3 sets
Additional
Optional
Conditioning
Work:
Assault Bike
Part A)
Find max RPM by performing (3) :15 max 
effort sprints and resting until fully recovered 
between each. Take the max RPM from 
each and find the average. This is the 
number you will be using to find your 
percentages over the next several weeks!
Part B)
1:00 on/1:00 off x 5 sets at 60% of max RPM
.