Friday, December 15, 2017

Friday December 15, 2017

A. EMOM x 9'
     1. 5 single arm KB front-rack squat/side (53,53,53)
     2. 5 single leg RDL/side (53,53,53)
     3. 30" row

B1. 3x5 DB squat cleans (40,40,40)
B2. 3x30" russian twists (no load)

C. Pause Front Squat    
     6x4 w/ 3-second pause (155,205,225,255,275,300)
      (Rest 2' between sets)

D1. 3x6 barbell good mornings @ 3111 (45,65,85)
     (Rest 30")
D2. 3x6 single-arm KB hang clean/side (53,70,70)
     (Rest 60")

E. 10 sets of: (2567m total)
     20" hard row
     40" recovery row 

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