DAY 19 Get Real Mo’links: Yoda Woulda As Good as Coupons BAH!

Weekly Warm Up

Mobility: Calf Stretch – 60-90sec/side Check it here (at about 3:17)

2 mins Rowing (*Keep it smooth. Stroke rate should be between 20-26 strokes per minute) Learn the technique kids!

2 Rounds:

  • 10-15 Ring Rows
  • 10-15 Push Ups
  • 15 Shoulder Pass Throughs
  • 10-15 Overhead Squats
  • Part 1: NEW Q’s: A1. Deadlift 3 x 5 ramping sets – rest 30sec A2. Poliquin Step-up 3 x 25/side – rest 30sec A3: Bent-Over Lateral Raise 3 x 12 [4010] – rest 90sec

    VETERAN Q’s: A1. Hang Power Snatch + Power Snatch 8 x 1 reps – rest 60sec

    Part 2:

    4 Rounds of:

    • 40sec Battling ropes
    • Rest 1:20
    • 40sec Row @ 95%-97%
    • Rest 1:20

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