Tuesday 01.29.19
Warm-Up
A) 3 rounds of:
10m High Knee
10m Butt Kicker
10 Air Squats
B) 3 rounds of:
6 Back Squats, with an empty bar
6 Back Rack Lunges, with an empty bar
12 Cal Row
Strength
Back Squat
3 sets x 3 reps
3 sets x 1 rep
Strength Tip
Your goal is to build to a heavy single. You will build in reps of 3, using the last 3 weeks of data to help you gauge your jumps. After your heaviest set of 3. You have 3 single attempts.
Workout
4 Rounds for Time:
12 Pistols
12 Calorie Row
12 Toes-to-Bar
12 Calorie Bike
Workout Tip
Pistols: scale to walking lunges if pistols are challenging.
Toes to Bar: scale to knees-to-elbows or knee raises.
Tags: Row, Bike, Toes-to-Bar, Back Squat, Air Squat, Pistol, high-knees, butt-kickers, back-rack-lunge
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