Monday 01-15-18 S

Monday, January 15, 2018

Warm Up:

Foam Roll- calves

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250/200 Meter Row @ 70-80%

- Rest 1 minute bw 

250/200 Meter Row @ 80-90%

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Go right into..

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2 Rounds of:

20 Slow Alternating Shoulder Taps

20 Jumps to Target @ 4-6” above reach

10 Hang & Shrugs

10 Strict Hanging Knee Raises

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Grab Jump Rope & Barbell…..

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2 Rounds @ empty BB:

1 Strict Press + 2 Push Press + 3 Push Jerks  

15 Double Unders or 30 Single Unders  

- Rest 30 seconds bw 

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Strength & Skill:
3 TnG Push Jerks, as 6 min emom  
- build to a tough set off the ground  
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Workout:
4 Sets of:
3 Mins on/2 Mins off   

15 Shoulder to Overhead 115/75  
50 Double Unders (scale as needed)
- Remaining time AMRAP Toes to Bar

- Total up your T2Bs for all 4 sets for you score

 

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