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Training for Wednesday, January 10th

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Warm Up
Group Circle
3 Rounds
8 Up Downs
8 Air Squats
8 Bar Kips

Workout #1
For Time
75 Bar-Facing Burpees
*9:00 Time Cap
*Rx must have bumper plates on the bar and a 2-foot jump over the bar each rep

Workout #2
13:00 AMRAP
16 Back Squats 95/65 (Rx+ 115/75, Comp 135/95)
8 Toes to Bar

Cool Down
1:00 Quad Smash with empty bar each leg
1:00 Couch Stretch each leg
1:00 Shoulder + Trap Smash with lacrosse ball each side