Tuesday 03-20-18 S

Monday, March 19, 2018

Warm Up: 

Foam Roll- quads and lats 

400 M Run- with a buddy  

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Wall Wrist Walks X 60 secs 

Modified Pigeon X 60 secs per 

Runners Lunge X 60 secs per 

Down Dog/Up Dog X 60 secs 

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Grab a BB....

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10 Quality Air Squats 

30 Sec Front Rack Hold 

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Practice Timing for Strength...

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9/7 Cal Row or 7/5 Cal Bike or 125 M Run 

3 Pause Front Squats @ 65/45  

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Grab KB @ 53/35...

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5 Perfect KB Russian Swings (to shoulders)

15 Secs rest   

5 Perfect KB Swings (to eye level)  

15 Secs rest 

5 Perfect KB Swings (full range of motion)  

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Workout: 
Every 2 Mins for 10 Mins:   

9/7 Cal Row or 7/5 Cal Bike or 125 M Run 
3 Front Squats @155/105 (off the ground)  
- Rest any remaining time  
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3-5 Transition Rest (set up for wod)...
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Workout: 
13 Min AMRAP of: 

20 KB Swings @ 53/35 
20 Front Squats @ 75/55 
20/16 Calorie Row  
- Feel free to run 400 Ms instead  

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