12
Jan
SUNDAY
![](https://thor-fitness.com/wp-content/uploads/fullsizeoutput_1964-1024x553.jpeg)
METCON
1000 Meter row
30 S2O
30 goblet squats
750 meter row
20 S2O
20 goblet squats
500 meter row
10 S2O
10 goblet squats
250 meter row
OPEN/PERFORMANCE 115/75, 53/35
FITNESS 85/55 44/26
SHRED @ 8 am
PART A
10 MIN AMRAP
10 barbell squats 95/65
10 push press 95/65
15 DB Russian twists 35/20
PART B
12 min amrap
8 barbell curls
8 DB tri extensions each arm 25/10
25 reverse crunches
PART C
Emotm
Death by touch and go Clean and Jerk (Grace weight)