Wednesday 07-05-17 S

Monday, July 3, 2017

Warm Up:
Foam Roll- posterior chain 
Calve Stretch- 30 secs
Couch Stretch- 30 secs 
Frankenstein Walks- 30 secs 
Run 400 Ms 

Mobility: 
1 Round of: 
10 Cat Camel 
10 Up Dog/Down Dog Recovery 
10 Scorpians Stretch 
10 Swivel Hips/Knee Rocking 

Core Prep: 
2 Rounds FAST: 
10 Hollow Rocks 
10 Hip/Glute Bridges 

Single Arm/Leg Work: 
2 Rounds SLOW: 
6 Single Arm/Leg RDLs 
6 Single Arm KB Presses
- finish with 6 single arm swings each

 

Workout:

12 Min EMOM of:

Min 1: 12 DB Snatch 55/35 

Min 2: 16 Push Ups

Min 3: 16 Toes to Bar

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Rest 2 Mins

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12 Min EMOM of:

Min 1: 12 Hang Power Cleans 135/95

Min 2: 12 Calorie Row

Min 3: 16 GHD Sit Ups

 

Cooldown:

1 Mile Recovery Run

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