Monday January 18th

Warm up:  3 rounds:  150m row, rest 30 seconds then complete 20 Plank holds with knee-to-elbow, 15 Wall balls, 10 American KBS and 5 Strict pull ups (sub ring rows)



Mobility/prep for Overhead squat


Strength:  15 minute build


-From the floor


LV A. Conditioning:  For time


-OHS  135/95

-Bar Muscle up


LV B. Conditioning:  For time


-OHS 115/75, 95/55

-Dips (banded or unbanded, rings or bar)


LV C.  Conditioning:  For time


-OHS  75/35, 45/15

-Push ups


Post:  Banded mobility and foam rolling

Nick ProhaskaComment