Thursday 11-07-17

Wednesday, December 6, 2017

Warm Up:
400 M Run  @ easy pace
+
Prayer Holds X 30 secs
Knee Pushes X 10 reps  
Buddha Prayers X 10 reps  
Sky Reaches X 10 reps  
Kneeling Cat Cow X 10 reps  
Kneeling T Spine Rotation X 10
Plank Shoulder Taps X 30 Secs    
Plank Walk Out X 6 reps
+
Pause Push Press X 9   
Lateral Barbell Hops X  21  
Pause Front Squats X 9
Lateral Barbell Hops X 21
Calorie Row X 9
Bar Facing Burpees X 9  
+
Practice Double Unders for 3-4 Minutes 

Workout:
From 0:00 to 6:00 Mins:
For Time:

21-15-9 of:
Push Press 75/55-95/65
"Double" Double Unders (42-30-18)  
From 8:00 to 14:00 Mins:
For Time:
21-15-9 of:

Front Squat 75/55-95/65
"Double" Double Unders (42-30-18)  
From 16:00 to 22:00 Mins:
For time:
15-12-9 of:

Calorie Row
Bar Facing Burpees  
- there’s a 6 minute time on each work with a built in 2 minute rest  
- feel free to to scale to Kettlebells or Dumbbells for both workouts 

Please reload

©2017 by Shoreline Athletics.