Wednesday, January 29

ACTIVATION 40 Seconds Each Easy Row Active Samson Front Plank Moderate Row Walkouts Side Plank (20 Seconds Each Side) Faster Row Reverse Lunges in Place Hollow Rocks Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Metcon (AMRAP - Rounds)

Alternating On the Minute x 12 (3 Rounds): Minute 1: 8 Barbell Romanian Deadlifts Minute 2: 30% Max Strict Handstand Push-ups Minute 3: 20 GHD Sit-ups Minute 4: 30% Max Strict Handstand Push-ups Training our midline and strict pressing strength in today's Body Armor piece Complete the listed reps and then rest until the top of the next minute Romanian Deadlifts: Build in weight or stay the same across, but these should be completed without dropping each round Strict Handstand Push-ups: Your percentage is based off your max set of strict handstand push-ups For Example: If your max set is 10, you'll complete 3 reps within the minute These are ideally completed without breaking, but can be broken up as needed GHD Sit-ups: Choose a number you can complete without having to stop

Buckle Up (Calories)

AMRAP 5: 200’ Walking Lunge (No Weight) 50 AbMat Sit-ups Max Calorie Row Rest 5 Minutes AMRAP 5: 100’ Single Dumbbell Walking Lunge (50/35) 50 AbMat Sit-ups Max Calorie Row Rest 5 Minutes AMRAP 5: 200’ Walking Lunge (No Weight) 50 AbMat Sit-ups Max Calorie Row Athlete's hold the dumbbell on the weighted lunge anyhow they choose. • Working for 5 minutes and resting for 5 in these 3 fast-paced intervals • You'll complete all the reps of lunging and abmat sit-ups before moving on to the scored portion of each AMRAP - the max calorie rows • Your score is the sum total of the 3 max calorie rows • We're looking to have at least 1 minute on the rower each round, so adjust reps or cap your first two movements at 4 minutes if needed • Walking Lunges: * The first and last intervals are completed with no weight at all * The middle interval is completed with a single dumbbell, at a weight that allows you to complete the entire 100 feet without stopping * Hold the dumbbell wherever is most comfortable for the weighted lunges * On each style of lunge, make sure the back knee touches the ground and that the hips reach full extension between steps

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