Wednesday, 1/4
January 4, 2017
Friday, 1/6
January 5, 2017
Warm Up
3 Rounds
3 Wall Walks
6 Spider Lunge w/ reach up
3 Band Scarecrow
6 Alt T Push Ups
Skill (12 min)
3 Rounds
10-20 Alt shoulder Taps (scale to Pike position on Box)
10 Alt Dead Bugs
15 Band Pull-Aparts
Push Press
Prep: 1×5 w bar, 4×3 working up (12 Min)
8 Rounds
:20 Max Reps (M:185/155/115/75, W:123/103/83/53) working weight should be between 75-85% 1 RM Push Press
1:10 Rest**
Mobility
1 Min OH Band Stretch/ side
1 Min Single Leg Flexion/side
**clock set for :20 work/:10 rest intervals, up to 3 people per bar, using same weight. Bars taken from racks.
