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©2018 by Freedom Athletic Academy.

MONDAY 1.7.19

January 6, 2019

 

A.

Front Squat
@3sec. lower for a tough single in 4 attempts
Pronated Single arm KB Row
3020 tempo x 6-8/side x 4 sets
Side Plank raises (on elbow)
x10/side x 4 sets 

 

*this is one big superset. Do 1 front squat, then the rows, then the side plank raises

B.
At 0:00

10:00 AMRAP:
5 T2B
10 DB SA OH walking lunge steps, 50/35# (5R/5L)
15 double unders

From 15:00 - 20:00 (teams of 2)
max calories on aB
while partner completes a 100' farmers carry 

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