01/13/17 – Friday The 13th!

Today’s Workout:

  • Strength – 20 min to establish a 5 rep max back squat.  Focus is on quality of squat. Ask for a spot from the coach.
  • Conditioning – AMRAP15 – Teams of 2 – Follow the leader style
    • 10 Cal Row
    • 10 Toes To Bar
    • NOTE – As soon as partner one is done rowing, partner 2 can start on the rower.  If you finish your toes to bar and your partner is still rowing, rest.
  • Finisher – 5 Sets
    • 10 KB Front Rack Lunge – Hold KB in right arm for 10 reps alternating legs, then switch to the left arm for another 10 reps
    • 25 Russian Twists
Lynna locking out her push jerk.
Lynna locking out her push jerk.