THURSDAY, JANUARY 17TH 2019

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Ryan Barlow | January 16, 2019 | no comments |

A) FUNCTIONAL BODYBUILDING (FOR WEIGHT):

Back Rack Lunge
8 Reps on each leg (Just like last week, but heavier). Take your time and don’t rush the movement. Elevate your front foot on a 45lb Plate.

SUPERSET with;

Single Leg Deadlift
8 Reps on each leg. Same as last week, but hopefully a little heavier.

*I see a lot of people with WAY too close of a position on this. Get that front foot OUT so you feel this in your glutes and not your back.

Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets.
Score is the sum of your final two weights (BRL + SLDL)

B) METCON (FOR TIME):

21 Wall Balls (20/14)
15/12 Cal Row/Bike/Ski
9 Deadlifts (225/155)

S1/MRx: DL (205/135)
S2/MS: WB (14/10); DL (135/95)

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