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Thursday, Feb. 6th, 2020

  Thurs 02/06/20
Mobility: Shoulders
Strength/Skill: Developing Back Strength
Sets should be done unbroken and the last 2 reps should be a challenge to get.

A) Pendlay Row 3x8, paired with:
Strict Pull Ups 3x5
(scale P.U. up by adding weight or scale down by doing slow negatives)

B) 1-Arm DB Row 3x8, paired with:
Good Mornings 3x5 (keep GM weight light to moderate)

C) GHD Isometric Back Extension 3x45sec hold (scale up by holding a bumper plate)
paired with:
1-Leg KB* RDL: 3x5 per side
*KB in hand contralateral to planted foot, AKA "cross-core"
Met-Con: Against a 10:00 clock

500m/Building Lap KB Farmer Walks
w/ remainder of time max reps on Assault Bike

No running allowed.
Additional
Optional
Accessory
Work:
E2.5Min for 4 Rounds, complete:
- 5-10 Strict Leg Raises
- 20 MedBall Russian Twists
- 30s Weighted Plank
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week, perform
:20 on/1:00 off x 7 sets at 88% of max avg. watts
.