Friday 05-26-17

Thursday, May 25, 2017

Warm Up: 

Foam Roll- lower extremities

Couch Stretch (no ab mat) & Wall Wrist Walks   

Duck Walks- gym length 

Ostrich Walks- gym Length 

+

3 Rounds @ Walking Pace: 

15 Calorie Row (ladies 12 cals) 

12 Air Squats  

9 Hang & Shrugs  

6 Ring Rows 

 

Scale these workouts as needed to keep the intensity higher

 

Workout: 

From 0:00-15:00 Mins Complete: 

10-8-6-4-2 Thrusters, build off ground to a Heavy Double 

8 Chest to Bar Pull Ups 

12 Wall Balls to 10/9 ft target 

+

From 15:00-30:00 Mins Complete:  

2-4-6-8-10 Hang Power Cleans, start at Heaviest Thruster 

8 Wall Balls to 11/10 ft target 

12 Toes to Bar 

 

If you finish workout one early, just rest the remaining time. 

 

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