Monday 03-05-18 C

Sunday, March 4, 2018

Warm Up
500m Run (stop sign and back)
HUG Mobility Drill x 8 (4 per side)
- side lunge

- prisoner hip-flexor stretch

- pigeon
* Increase speed per set, per side

Heart Rate BB Prep Warm Up
* Find your friend and alternate movements to complete
Row 30 Sec Moderate
5-4-3-2-1 Power Clean Singles (adding weight each set build 10-20# heavier than workout weight for single)
4-4-4-4-4 Lateral Burpees Over Bar

Find/ Make A Friend Workout
- Look for a friend that is similar height and skill as you

5 Min @Hard Effort
30 Sec On / 30 Sec Off
Power Clean Singles @<=135/95
- rest 2 min b/w + switch stations

5 Min @Hard Effort:
30 Sec On / 30 Sec Off
Assualt Bike Cals
- rest 2 min b/w + switch stations

5 Min @Hard Effort:
30 Sec On / 30 Sec Off
Alternating DB Snatches
- rest 2 min b/w + switch stations

5 Min @Hard Effort:
30 Sec On / 30 Sec Off
Rowing Cals

 

Score: Total reps for each station (4 separate scores)

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