Wednesday 08-23-17

Wednesday, August 23, 2017

Warm Up

Ham Mobility Drill x 2/side

- Instep, Hip Drop and Raise, Pigeon, Frog & Duck Steps

15 Scap Push Ups

20 Swimmers

30 Shoulder Taps

+

Row 1k @Warm Up Pace

+

Grab BB & Set Up Rack

9-6-3

BB Back Squats Building

5-5-5

DB Bent Over Rows (building at db rack to find workout#)

10-10-10 Sec

Perfect Bent Knee Hollow Hold

 

15 Min EMOM
Min 1: UB Back Squats (see note)
Min 2: 10 DB Bent Over Rows
Min 3: 20-30 Sec Perfect Bent Knee Hollow Hold
- Back Squat (building) R1=10, R2=8, R3=6, R4=4, R5=2

3 Rounds For Time:
10 DB Thrusters @35/25
10 DB Side Hanging Walking Lunges @35/25
10 Cal Row

 

Score: Back squat # for 2 + time for 3 rounder

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