Tuesday 09-25-17

Monday, July 24, 2017

Warm Up:

Foam Roll- as general maintenance

Harder Row- 30 secs on/30 secs off/4-5 sets

Pec Stretch- lax ball anterior shoulder 

+

2 Rounds of:

- start this drill by the bikes facing logo 

1 GL SLOW Bear Crawl 

10 Shoulder Taps   

10 Push Ups

10 Supermans

- 1 Spiderman Walk b/n Rounds    

+

Skill Work:

- Spend 8-10 mins building up for the bench press

- start with an empty barbell to get acclimated 

+

Workout:

3 Rounds of:

6 Bench Press @ moderate

12 Burpees

200 M Row

- no rest b/n

3 Rounds of:

4 Bench Press @ heavy

12 Wall Balls 20/14

200 M Row

- no rest b/n

3 Rounds of:

2 Bench Press @ very heavy

12 Secs Hard on Bike

200 M Row 

 

Finisher:

800 M Run as Cool-Down

Please reload

©2017 by Shoreline Athletics.