Tuesday 05-23-17

Monday, May 22, 2017

Warm Up:

Foam Roll- quads & lats (if you're late skip this) 

+

2 Rounds of "Mobility Cindy" 

***Rounds 1*** 

5 Hang & Shrugs 

10 Shoulder Taps 

15 Knee Pushes 

*** Round 2*** 

5 Hang & Shrugs 

10 Scap Push Ups 

15 Buddha Prayers 

+

Movement Prep: 

1 Rounds of: 

5 DB Push Ups 

10 DB Bent Over Rows 

20 Sec Plated OH Walk 

20 Plated Air Squats  (10-10) 

20 Sec Plated OH Walk 

10 DB Bent Over Rows 

5 DB Push Ups  

***go into empty barbell Squat Cleans as skill work 

***spend the rest of the time getting prepped for workout  

Fatigued Based Strength: 

30 Min AMRAP of: 

2 Shuttle Sprints (storage bin & back)  

2 DB Man Makers @ 35/25 

4 Squat Cleans Singles @ 185/125 or 70% 

8/6 Strict Pull Ups 

8 Burpees  

16/12 Calories on Bike or Rower   

 

Score: total rounds + additional reps 

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