Friday 10-20-17

Thursday, October 19, 2017

Warm Up: 
Foam Roll- lats and t spine 
Run 2 mins- about 400 ms  
Bike 2 Mins- about 15 cals  
Row 2 Mins- about 500 ms  
+
Spiders, Monsters, & Bears: 
Spiderman Walks X GL 
Frankenstein X GL 
Bear Crawl X  GL 
+
Every 2 Mins for 6 Mins:  
45 Sec Plank Holds  
10 PVC OHS   
5 Hang Squat Snatches 
+
Skill Work: 
Overhead Squats, taking the bar off the rack 

 

Strength: 
Every 2 Mins for 12 Mins: 
4-6 Overhead Squats @ 135/95 
- take this off the rack/share as needed  

 

Workout: 
For time Complete: 

- you have 3 mins to complete 
15 Hang Squat Snatch 115/75
- you have 3 mins to complete 
15 Squat Snatch 
- you have 6 mins to complete 
30 Toes to Bar 
30 Lateral Burpee Hops   

 

Score: post your finish time for today's workout 

 

Note: if you don't meet each cap, just move on to keep the intensity high.   

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