Monday 12-04-17 S

Sunday, December 3, 2017

Warm Up: 
Foam Roll- T Spine, Lats, & Quads 
+
Core Temp/Mobility Work @ Walking Pace: 
2 mins of Row 
1 min of Calf Stretch 
1 min of Doorway Stretch  
2 mins of Running   
1 min Psoas Stretch 
1 min Runner's Lunge Stretch 
2 mins of Single Unders/Double Unders  
1 min of Low Back Rotational Stretch 
1 min of 90 90 Hip Stretch  
- short transition b/n movements 
+
Skill Work/Prep: 
Complete 3 Sets of: 

3 Pull Ups 
3 Push Ups 
3 Air Squats 
3 Power Cleans 
2 Hang Power Cleans 
1 Squat Cleans 
- first set with an empty barbell 

 

Workout: 
Every 7 Mins for 28 Mins: 

50 Double Unders 
9/6 Strict Pull Ups (adv. Strict CTBs) 
12 Push Ups 
12 Air Squats 
9 "UB" PC @ 135/95 
6/4 Strict Pull Ups 
9 Push Ups 
9 Air Squats 
6 "UB" Hang Power Cleans @ 135/95 
3/2 Strict Pull Ups 
6 Push Ups 
6 Air Squats 
3 "UB" Squat Cleans @ 135/95 
- feel free to build after the first set 
- your score is your finishing weight  

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