Wednesday, Jan 20, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
5 step-back lunges (each side)
5 Double DB Shoulder Press (light weight)
5 Scap Pull-ups
5 Bent-over plate rows/ring rows
10 PVC OVHS

**2. Workout Prep**
1 set
5 Kipping HSPU
10m Lunge Walk
5 Pull Ups
10m Back Rack Lunge Walk (moderate weight)

Killmonger
3 rounds
25 HSPU
50ft Back Rack Lunge Walk (95/65)
25 Pull-ups
50ft Back Rack Lunge Walk (95/65)

Accessory
2 Rounds
1 min Short Lever banded overhead shoulder distraction on rig (each side)
1 min quad smash w/ bar (each side)