Tuesday 1/5

Fitness 

Strength 

A1. Bench press 5 reps X 4 sets 

A2. Tuck hold 35 sec. Hold X 4 sets 

B. Elevated ring rows accumulate 25 reps each with a 2 sec pause at the top 

Wod

13 minute amrap

14 KB front rack walking lunges (35/26)

26 medball sit ups 

38 Dbu or 100 singles

Performance 

Strength 

A1. Bench press 5 reps X 4 sets 

A2. Hollow body hold 45 sec X 4 sets 

B. Strict pull ups - accumulate 25-30 reps for men and 20-25 reps reps for women- all based off perfect form and full range of motion 

Wod 

13 minute amrap 

14 KB front rack walking lunges (53/35)

26 v-ups 

38 Dbu