Wednesday 11-22-17

Tuesday, November 21, 2017

Warm Up:  
Coaches Choice
- hips/calves 
- quads/hamstrings  
- pecs/tris/shoulders  
+
1 Min Burpee to Target Tester 
- to figure out pace/time frame in workout  
- from there decide if you need to scale burpees  

 

Accessory Work: 
Every 2 Mins for 6 Mins: 

6-8 Reps SA DB Z Press (per arm)  
30 Secs Progressive Holds   
- set 1 hollow hold 
- set 2 hollow marches 
- set 3 hollow rocks  

 

Workout: 

4 Rounds of: 
500 Meter Row 
400 Meter Run 
25 Burpees to Target   
- rest 90 seconds between rounds  

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