Workout of the Day
Tuesday Jan 4
Posterior Development Circuit:
*Work through each movement as a circuit and rest as needed
3 Sets of each
16 (8 each leg) Double DB RDL Death March
8 (ea arm) Single Arm DB Bent Over Row
8 Pull Ups or Chin Ups (athlete choice)
METCON:
15-12-9-6-3
Burpee Pull Ups
*25/20 Cal Row After Every Set
OPTIONAL ADDITIONAL WORK:
A) Snatch Balance 3×5 (50-60% of 1RM Snatch)
B) Gymnastic Complex x 5 Sets: 3 Kipping Pull Ups + 3 Chest to Bar Pull Ups + 3 Bar Muscle Ups
C) EMOM 10: Rowing Conditioning –> 15/12 Cal Row
D) DB Bicep Curl 3 x 12