Wednesday 12-06-17 S

Tuesday, December 5, 2017

Warm up: 
Run or Row- to start your day right  
Banded Shoulder Distractions- 3 positions
+
3 Rounds @ Moving Pace:  
125 M Run or Row   
15 Box Step Ups/Downs 20/16 
20 Sec Handstand Hold  
+
2 Sets of: 
10 Dynamic 90s- 5 per arm   
10 PVC Hip Hinge- to train movement patterns 
+
3 Sets of:  
20 Standing Top Down DB Press 
20 Seesaw DB Rows  
20 Hollow Rocks, rest 30 secs bn sets   

 

Workout #1: 
8 Min AMRAP of: 

8 Strict Handstand Push Ups  
8 CTB Pull Ups 
- scale the HSPUs 2 Wall Climbs, 4 Negatives, 8 Box HSPUs, or 8 Kipping   
- the goal is 6+ rounds at a walking pace to avoid muscle failure  

+
Rest 4 mins... 
+
Workout #2: 
8 Min AMRAP of: 

8 Burpee Box Jumps @ 20/16"   
8 KB Swings @ 53/35   
- scale the box height and KB weight as needed 
- the goal is 6+ rounds @ steady pace    

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