09-01-17

Thursday, August 31, 2017

Warm Up

Ham Mobility Drill x 3/side (moving dynamically)

- Knee Hug To Lunge

- Instep To Sky Reach

- Pigeon

- Frog

- Duck Steps x 6

Wall Lat Stretch x 30 Sec/side

Pec Wall Stretch x 30 Sec/side

+

2-3 Rounds of

Single Arm DB Press x 8/side

Single Arm DB Bent Over Row x 8/side

DB Goblet Squat x 8

Tuck Ups x 8

Arch Ups x 8

Run 125m 

+

Grab BB Then...

5 Reps of BS, FS and Thruster Building To Thruster #

5 Reps of BS and FS Building To FS #

5 Reps of BS Building to BS #

Practice Strict Pull Ups, Banded Strict, Negatives or Tough Ring Rows - Accumulate 10 Reps

 

For Time
800 M Run- Buy-In
15 Back Squats @135/95
15 GHD Sit Ups
12 Strict Pull Ups
18 Front Squats @115/75
15 GHD Sit Ups
12 Strict Pull Ups
21 Thrusters @95/65
15 GHD Sit Ups
12 Strict Pull Ups  

 

Score: Total Time

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