Tuesday 1/24/23

By
January 23, 2023
Tuesday 1/24/23

THE MOBILITY

Lax Boxed Hamstring Smash

Low Back Mobility

THE WARM-UP

10:00 or 3 rounds

Round 1 - :30 Light Row

Burpees

Round 2 - :45 Moderate Row

Box Jumps

Round 3 - :60 Test Row

Burpee Box Jump Over and Back

Do all of these movements each round:

Knee Grabs

CWC

Russian KBS --> Kettlebell Swings

THE MET-CON

As Many KBS As Possible

On a 3:00 Loop

Row

Burpee Box Jump Over and Back

Single Leg Tuck-Up

*As many Kettlebell Swings in time remaining

You partner will start at 1:30 trailing behind you accumulating AMKBSAP as well. The working athlete must leave themselves 0:20 to get back seated on the rower, ready to go at the buzzer.

THE STRENGTH

16 Rounds on a :45 loop

Sumo Deadlift @ 55% 1 RM

Burpees

*do not exceed 55% here

THE FINISHER

Swiss Ball Planks

Good Mornings

Continue Reading

pushpress gym management software for boutique gyms and fitness studios