HAPPY VALENTINES DAY

Warm up

• 10 ps walking lunges with MB torso twists
• Kneeling facing away from rig, in quad position band presses.   Lift knees 1 inch off ground for intensity
• kneeling band pulls across body from low, knee faces rig 
• from plank …2 wall walk holding on wall for 10 sec 
• 10 swings on rig…. keeping body tight and externally rotate shoulders 
• warm up with dowel split jerk

 Strength chose 1 

1. DBELLS..Bulgarian split squats, back foot on low bench 
6 x 8 (each side)

 or 

2.Split jerk
Work up to a heavy single
6-7 sets total
(Not a 1RM)

“Derek”
6 min amrap do 2 times 
2,4,6,8…..
HSPU
Side to side Goubet lunges 
KBS per side 35/25/18.5/15/9 

Rest 2 mins

Repeat again (start over and try to reach your previous score)