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Friday

Friday
22
Feb

02-23-18

Warm Up:

3 minute Row- easy start and finish harder

+

3-4 sets, increasing pace:
5 Walk Outs
3-5 Kip Swings
5 DB Single Arm DB Upright Row per arm
3-5 Single Arm DB Push Press/ Push Jerk per arm
6-8 power pulls on Rower

More detailed prep and warm information will be posted here in the morning and for those doing Friday Night Lights, I’ll have some first hand insight for you after I complete 18.1 at 3pm.

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 50-lb. dumbbell  Women use 35-lb. dumbbell

18.1 Scaled

Complete as many rounds as possible in 20 minutes of:
8 hanging knee raises
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 35-lb. dumbbell  Women use 20-lb. dumbbell

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