Training.

Listen to this song: Alesana - Red and Dying Evening

Monday, January 24 8:00 AM

Rogue Performance: www.trainrogue.com

Upper Body Strength 1

A1. DB Floor Press 3RM (40, 50, 65, 75, 100, 100+Elite FTS monster mini band)

A2. Chins 3/ARAP (6,6,5)

A3. Pec Minor Mobs 3/6

B1. Ring Inverted Rows 3/ARAP (12, 12, 12)

B2. Heavy Farmers Walk 3/40y (330, 350, 370: New PR!)

B3. Elite FTS monster mini band pull aparts 3/12

B4. Seated Prisoner Thoracic Rotation 3/6

Conditioning - Glycolytic Capacity

Rower: 3x3 (30s on/ rest until HR < 120)