7/23/20

Here is your workout of the day!


Strength

A. Bent Over BB Rows: 4 sets x6 reps


B. Seated Reverse DB Flies: 3 sets x8 reps


METCON

EMOM x 16

Min 1: S.A KB Complex: Hang Clean + 2 Front Rack Lunges + Thruster + 2 OH Lunges (each side)

Min 2: :30 second Lateral Plank Hold

Min 3: :30 sec Mono-structural piece @90%

Min 4: :30 second Lateral Plank Hold (opposite side)


Mission accomplished!