Thursday 04-12-18 S

Wednesday, April 11, 2018

Warm Up: 

Cat Cow X 1 min 

Bird Dog X 1 min 

T-Spine Rotations X 1 min

Standing Rotational Trunk X 1 min    

Single Leg Toe Touch X 1 min 

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3 Rounds of: 

4 Inch Worms (no push up) 

8 Spidermans  

4 Broad Jumps 

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Grab BB, Box 20/16, & KBs 53/35...

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Movement Prep/Practice: 

10 Empty BB DLs @ 30X1 

10 Step Ups/Step Downs 

10 Empty BB DLs @ 30X1  

10 Step Ups/Jump Downs 

5 Box Jumps @ explosive   

30-30 Secs Farmer's Carry 

 

Strength: 
20 Min Running Clock:

Complete 5 Sets of: 
5 Deadlift @ 30X1, build based on tempo  
5 Explosive Box Jumps @ 20/16 (land taller)   
60 Sec Farmers Carry Walk/Hold @ 53/35   
- rest 30-60 secs bw rounds 
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Transition Rest... 
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Workout: 
3 Rounds for Time: 

15 Deadlifts 155/105  
15 Box Jumps @ 20/16 
15/12 Calorie Row  

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