
Thursday, 1/27
January 26, 2022
Saturday, 1/29
January 28, 2022Warm Up
3 Rounds
15 Band Good Mornings
10 Spider Lunges
15 Squats (Pause/reg/jump)
5 Dolphin Push Ups
Prep (8 Minutes)
15 Cal Row+10 RDL (bar)+10 Med Ball Front Squats+:30 HS Hold+5 Push Ups
2×10 Cal Row+10 DL (working up)+5 Wall Ball+2-3 HSPU
1×10 Cal Row+5 DL (working weight)+5 Wall Ball+2-3 HSPU
“16.4”
AMRAP 13 Minutes
55 Deadlifts (225/155)
55 Wall Ball (20/14)
55 Cal Row
55 HSPU
Scale HSPU to Hand Release Push Ups
Accessory (6 Min)
Additional OH work
getting in unfinished HSPU reps
HS walk practice
HS Hold or Wall Walks (all done for quality under full control)
OH DB or KB carry (focus on extending arm and bracing midline)
Mobility
Band Hamstring series