12/27/17…………..Farmers Welcome

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Warm Up:

Bike/Row – x2:00 at an easy pace

For 6 Minutes Continuous:
12 Light Banded Pull Throughs
10 Alternating Russian Box Step ups
8 Alternating Grasshopper
6 Up-Downs
6 Alt DB Snatches

Warm-Up Front Squat – x4:00

Strength Work:

A.1) Paused Front Squat – 4×4……3 second pause…. Increase each set. Start at 55% of 1RM

A.2) SA KB Push Press w/ 3 second Negative – 4x8ea

A.3) Ring Row – 4×12…..Scale up or down as needed.

*Rest as Needed*

B.1) KB Farmers Carry – 3x100ft………..As Heavy as Possible.

B.2) DB Glute Bridge w/ Pause – 3×8…..3 second Pause….As heavy as possible

B.3) BB Rollouts – 3×10

*Rest as Needed*