Monday – January 19, 2015

Gotta love those overhead walking lunges!

Gotta love those overhead walking lunges!

 

Healthy Challenge 2015 starts today… Start your logs…

Jen’s last nutrition seminar is tonight at 7:15 make sure your there for the 5 bonus points.

If you haven’t done your body composition be sure to get it done in the next few days.

 

Members of the Row’d Royalty Team don’t forget to get your scores entered by 3:00PM today

 

Monday – January 19, 2015

 

Warm up:

  • 200 passes of a Jumprope

 

Mobility:

  • K-star Squat warm-up

 

Strength: 

  • Back Squat @ 75% of your 1RM
  • 3×5
  • Front Squat @ 65% 1RM
  • 1×8

 

Conditioning: 7 rounds

  • 10 Dynamic Push-ups
  • 10 C2B’s
  • 150’ overhead plate carry 45/25

 

Weekly Challenge: Max time dead hang from Bar