10 February

Training AM Session (515a)

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. Heavy SB (70) x12
Rest 2m, x2

C. Bis/Tris

D. Crossover

E. Mobility

Training PM Session (130p)

A. 7x3 Front Squats
*250#

B. Class "Front Squat For Days"
5 Reps 
10 Second Hold
4 Reps
10 Second Hold
3 Reps
10 Second Hold
2 Reps
10 Second Hold
1 Rep
Rest 5m, x2
*235/235

C. "Running Cindy"
18m AMRAP
500/400m Row
3 Rounds of "Cindy" (Strict Pullups)
*4 Rounds