Tuesday 12-12-17

Tuesday, December 12, 2017

Warm Up

Run, Row or Bike 3 Min

+

2 Rounds

Banded Lat Stretch x 30 Sec/side

Banded Pec Stretch x 30 Sec/side

Kneeling Hip Flexor Stretch x 30 Sec/side

+

3 Rounds

6 Tempo Push Ups @2121

6 Tempo Ring Rows @2121

12 Sec Bent Knee Hollow Hold

150m Row

 

3 Rounds Not For Time (Coach leads first round)
10 Alt DB Row + Push Up
10 Standing DB Curl + Press
15 Bent Knee Hollow Rocks

For Time
90 BB S2OH @95/65
60 Toes to Bar
30 Pull Ups

 

This workout can be broken up however you choose. So please think of a strategy for rounds and reps that works best for you before coming in.

 

Ex... 3 Rounds of 30-20-10 or 10 Rounds of 9-6-3
 

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