Friday 10-27-17

Thursday, October 26, 2017

Warm Up: 
Couch Stretch (no abmat) 
+
1 Min Easy Jog (200-250 Ms) 
+
Cat Cow X 10 
Down Dog/Up Dog X 10 
+
1 Min Easy Jog (200-250 Ms) 
+
T Spine Rotation X 60 secs 
Bird Dog Stretch X 60 secs 
+
1 Min Easy Jog (200-250 Ms) 
+
Floor Chest Stretch X 60 Secs  
Ham Hip Mobility Work X 2-3 per
+
7 Min Skill Work Emom: 
1 Burpee + 1 Hang Squat Snatch + 1 OHS 
- using an empty barbell or PVC pipe 

 

Strength: 
Every 2 Mins for 12 Mins: 

3-5 Overhead Squats @ 155/105+ 
- take this off the rack/share as needed  

 

Workout: 
11 Min AMRAP of: 

3 Burpees  
3 Hang Squat Snatches  
3 Overhead Squats  

 

Rounds 1,2,3: 75/55 
Rounds 4,5,6: 95/65 
Rounds 7,8,9: 115/75 
Rounds 10 on....135/95  

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