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Thursday, February 7, 2019

  Thurs 2/7/19
Mobility: Hips
Strength/Skill: 3 sets not for time-

5 Single-Leg Lateral Box Jumps w/ :02 hold
(5 each)
5 Single-Leg Medial Box Jumps w/ :02 hold
(5 each)
*for both types, focus on stabilizing the leg
on the landing
5 MB Backward Throws from the floor for 
distance
5 Lateral Lunge + Curtsey Squat (5 each)
:15 Copenhagen Adductor Holds per side
Met-Con: 4 sets each for time -

0.5 mile Assault Bike
10 Back Squats at 60-70% (or RPE 7 when
fresh)
Rest 2:00
Additional
Optional
Accessory
Work:
Strict Chin-ups: 3x5 (weighted if able to,
or banded if need to modify)
1-Arm DB Rows: 3x8 each
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week, 
perform 1:00 on/1:00 off x 9 sets at 70% of 
max avg. watts
.