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Thursday, January 10, 2019

  Thurs 1/10/19
Mobility: Ankles/Hip Fexors
Strength/Skill: 4 sets not for time-

50 Double Unders or 25 Attempts
12 Alternating Pistols (mod with band across
squat rack or single leg squat to a stack of
plates or MB)
:15 Ring Support L-Sit Hold (mod: L-Sit btwn
2 boxes, bend knees if needed)
Met-Con: EMOM x 15:00

M1: 15 Russian KB Swings
M2: 16 KB Drags
M3: :45 Assault Bike @ 5-6 RPE (should be
able to hold a conversation)
Additional
Optional
Accessory
Work:
Close Grip Alt Pull-ups: 3x8 (4 each side
of the bar, switch hand position each set,
add weight if too easy)
SB Backward Side Throw: 3x8 each 
(throw against concrete wall, not plywood)
Seated Box Jump: 3x6
Additional
Optional
Conditioning
Work:
Rowing
Part A)
Row a max effort 500m and find the average 
WATTS over the 500m, then rest until 
recovered
Part B)
1:00 on/1:00 off x 5 sets at 60% of max avg. 
watts
.