Wednesday, 1/11
Tuesday, 1/10
January 9, 2017
Thursday, 1/12
January 11, 2017
Warm Up
4 Rounds
4 Pillar to Plank
8 Band Pull Aparts
4 Alt T Push ups
8 Hip Bridges
KB Arm Bar (10 min)
3×2 per side
Floor Press (25 min)
Prep: 1×5 w/ bar, 3×5 working up
Work: 4×5 at same weight
Follow each work set with:
12 OH Plate Sit Ups
8-10 DB Bent Over Rows (2 DBs, not single arm)
Finisher
3 Rounds NFT
5 Ring I-Y-Ts
10 Supinated Grip Band Pull Aparts
