Friday 11-10-17

Thursday, November 9, 2017

Warm Up: 
Foam Roll- as general maintenance 
30-40 Paced Burpees- take the time to perfect the burpee 
+
10 Minutes of: 
1 min Row/Run/Bike 
1 min Med ball OH Mobility 
2 min Banded Distractions (1 min per arm) 
1 min PVC OH Squats 
- this should feel like a nice flow 
+
PVC/Barbell OHS Squats 
- practice taking off rack 

 

Strength: 
15 Minute Running Clock: 

Overhead Squats, build to your heaviest single  
- 5,4,3,2,1...singles from here 
+
Workout: 
4 Rounds of: 
Every 3 Mins Complete:  
 
20 Alt E/O DB snatches @ 55/35 
- Max Burpees in remaining time (worst round)   
+
Rest 2 Minutes  
+
Finisher: 
1 X 400 M Run or Walk W/ DB @ 55/35   
- Use the same dumbbell as in the workout 

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