THURSDAY, JANUARY 10TH 2019

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Ryan Barlow | January 9, 2019 | no comments |

A) FUNCTIONAL BODYBUILDING (FOR WEIGHT):

A1) Back Rack Lunge
8 Reps on each leg. Take your time and don’t rush the movement. Alternate legs each rep.

SUPERSET with;

A2) Single Leg Deadlift
8 Reps on each leg. Same thing.. Take your time and keep tension on the hammys and glutes. Put your leg back on a bench or a rogue brick. Make sure your knee does not come over your toe either. Your front foot should be pretty far out.

Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets.

Score is the sum of the weights of your heaviest set of Lunges and Deadlifts.

B) METCON (FOR REPS):

7 Rounds For Time (12min. TC):

7 Cal Bike/Row/Ski
7 Toes To Bar
7 Deadlifts (225/155)

S1/MRx: DL (185/125);
S2/MS: Hanging Knee Raises; DL (135/95)

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