MONDAY 01/30/2017

WEEKLY CHALLENGE

12 MIN HOLLOW HOLD

12 MIN SUPERMAN HOLD

WARM UP

  • SHOULDER ROTATIONS

  • WRIST STRETCHES

  • 10 HIGH KNEES

  • 25 JUMPING JACKS

  • HIP ROTATIONS

  • 20 SQUATS

STRENGTH

SHOULDER PRESS (ADD 10 LB TO 1RM)

50% X 5 -- 58% X 5 --68% X 3 -- 72% X 3-- 81% X 3+

WOD

21-18-15-12-9-6-3

PUSH PRESS 95/65

WALL BALL SQUAT CLEAN 20/14