1/21/25 - Tuesday

A1) Backsquat 6-5-4-3-3-3

*70%, 75%, 80%, 85% for last 3 sets

A2) Glute Ham Raises 5x 8-10

B) For Time:

50 Calorie Row/Bike/Ski/Run

40 DB Snatches

30 Wallballs

20 Burpees

T1- Scale as needed

T2- 45/30 DB and 20/14 WB

T3- 50/35 DB and 20/14 WB

T4- 70/50 DB and 30/20 WB

Noon Special for Shirley's big 5-0!!!

"Filthy Fifty"

50 Box jump 24/20

50 Jumping pull-ups

50 Kettlebell swings 53/35

50 Lunges

50 Knees to elbows

50 Push press, 45 pounds

50 Back Extensions or Barbell Good Mornings

50 Wallballs

50 Burpees

50 Double unders

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20