Friday, Jan 8, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
100 m Jog
5 scap pullups
3 up downs
5 db goblet squats (build in weight across sets)
3 stepback lunges (each side)

**2. Workout Prep**
2 sets
3 Pull Ups + 2 Chest to Bar Pull Ups
2 Burpee Over Bar
1 Squat Clean + 1 Front Squat (build up in weight across sets)

“Moses’s Mustache“
3 Rounds for Time
12 Chest-to-Bar Pull-Ups
9 Burpees to bar
6 Front Squats (185/125)

-Rest 5:00 –

For Time:
36 Chest to Bar
27 Burpees to bar
18 Front Squats (185/125)

Accessory
5 sets
10 (each) Alternating Dumbbell Bench Press (building in weight but most show control through entire rep)
5-10 Strict Pull-ups (volume based on athlete’s ability – band if needed – show control throughout)