Wednesday, Jan 15, 2020
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Sandbag Squats x 10 reps @ 3111
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111
Station 3 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

Back Squat *todays number is based off of last weeks 5RM from Monday.

5 x 42.5%
5 x 55%
5 x 67.5%
5 x 80%
5 x 92.5%

Sandbag Floor Press
After each set, perform 30m SB carry

3 RFT:

Row x 30 Cal
DU 50-75-100
SB over shoulder x 10 (5/side)

Straight Arm Banded Lat Pushdowns & Holds
20-18-16-14-12-10-8-6-4-2 banded straight arm lat pulldown. For each set, do the equivalent seconds in a
hold. So 20 lat pulldowns, 20s hold on the left, then 18 reps + 18s on the left, etc. then do all on the right.

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