Wednesday 11-1-17

Tuesday, October 31, 2017

Warm Up: 
Foam Roll- general maintenance
Dynamic Leg & Arm Swings 
800 Meter Run- as slow as possible 
+
2-3 Rounds of: 
5-5 Explosive Banded Russian Swings 53/35 
5 Fast Inch Worms 
15-20 Secs Down Dog 
15-20 Secs Kneeling Wrist Stretch 
+
Movement Prep: 
- set up barbell and gymnastics station
- hit a few reps of each movement
+
Workout: 
From 0:00-17:00 Mins: 
400 Meter Run @ 60-70% 
- rest 1 min 
600 Meter Run @ 75-80% 
- rest 2 mins 
800 Meter Run @ 80-84% (today's score) 
- this time will help you gauge next week's time trial   
- this is meant to a sub-maximal effort 
From 17:00-27:00 Mins

10 Minute AMRAP: 
3 Bar Muscle Ups or 5 CTB Pull Ups  

5 Hang Power Cleans @ 185/125 

7/5 Calories on Rower 

- this workout is unscored 

Please reload

©2017 by Shoreline Athletics.