27 January

Training AM Session (530a)

A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2

B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. BB Shrugs
Rest 2m, x3

C. Front Squats
4x6 @ 185/205/205/205

D. Crossover

E. Mobility

Training PM Session (130p)

A. Front Squats, 7x2
*255/275/275/280/280/280/280

B. Air Bike Conditioning
18 Cals @ Moderate Pace
Rest 1:1
*80-81-83-84

C. E3M For 15m
14 Cal Bike
10 BFB
5 DL (275)
*Score is final round time
*48 Seconds