Tuesday – 1/9/18

Warm-up
3 Sets – Focus on control of each movement – move slow and deliberately
4 Theraband Squats @ 5sec down/5sec at bottom
12 Banded Monster Walks (forward and backward)
2/side Turkish Get-ups

Workout
A1. Back Squat w/ pause at bottome; 2-3 reps x 4 sets, rest 60sec
A2. Kettlebell Windmill; 6-8/arm x 4 sets, rest 60sec
A3. Side Plank; 45sec/side x 4 sets, rest 60sec

B. Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 BB or DB Thrusters (95/65 lbs) (35/20lbs)
Max Reps of Bar-Facing Burpees in remaining time
– Rest 4 minutes between sets