Monday 10-02-17 S

Sunday, October 1, 2017

Warm Up: 

3 Mins of Couch Stretching  

+

400 M Run @ slow pace

+

3 Rounds of: 

10 Push Ups 

10 Air Squats 

15 Ab Mat Sit Ups    

+

400 Run @ slow pace 

+

Movement Prep: 

30 Secs Barbell Front Rack Stretch 

30 Secs Barbell Deadlifts 

30 Secs Barbell Thrusters 

30 Secs Hang and Shrugs 

30 Secs Lateral Box Step Ups 

- rest 15-30 secs b/n movements 

+

Skill Work: 

- coaches choice focus 

 

Strength: 

8 EMOM of: 

Thrusters, build to a heavy single 

+

Workout: 

For Time: 

15 Thrusters 135/95  

30 Deadlifts 135/95 

45 Toes to Bar  

45 Lateral Box Jump Overs 20/16"

30 Deadlifts 135/95  

15 Thrusters 135/95  

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