Friday, January 25th 2019

Warm Up: 5 Minutes
500m Row
10 Inchworm to Push up
10 Alt Spiderman Lungers
10 Cat/Cow
10 Alt Solider Kicks
20 Torso Twists
Wrist, Elbow, Arm Circles

Strength: (17 Minutes)
Push Press
5x5
Start at @ 65% and Build
Rest 2 Minutes between sets

Skill: The GHD Sit-Up (10 Minutes)

Workout of the Day (15 Minutes)
RX
For Time:
21-15-9
Calorie Row
Weighted GHD Sit-Ups 20/14
Ring Dips

Scaled:
For Time:
21-15-9
Calorie Row
Hanging Leg Raises
Tricep Dips (Use Bench or Box)