Wednesday, January 6, 2016

Day 22


A. Warm-Up

3 min bike
100 walking lunges
15 Back Extensions
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (EMOM)

Odd: 5 Back Squat (225/155)
Even: 8 Ring Dips

D. Core

Five Sets of,

20 Hip Extensions
60s Plank Hold

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