Tuesday 04-10-18 S

Monday, April 9, 2018

Warm Up: 

Run, Row, or Bike X 3 mins 

Static Calve Stretch X 1 min per 

+

Heal Walks X GL 

Toe Walks X GL 

Pogo Hops X GL 

Power Skips X GL 

+

Grab Jump Rope....

+

2-3 Rounds of: 

10 Ring Rows 

20 Plank Shoulder Taps 

30 Single Unders  

+

Strength & Skill: 
Every 5 Mins for 15 Mins: 

20 Top Down DB BP @ last week's heaviest
250/200 Meter Row (200 M Run option) 
100 Double Unders, rest any remaining time 
+
Rest 3 Mins.... 
+
Workout:  
3 Rounds/11 Min Cap:  

9-7-5-125 M Run 
Shoulder to Overhead 115/75 
Plated Burpee Hops    

 

Note: This is a 25% push press progression from last Tuesday. So if you struggled, back off the weight to 95/65 or lighter  

 

Score: total rounds plus additional reps.    

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