Monday 04-16-18 S

Sunday, April 15, 2018

Warm Up: 

40 Cal Bike or 50 Cal Row or 500 M Run 

Mobility (coach leads)

Hip Flexor X 1 min per 

Hamstrings Stretch X 1 min per     

Shoulders Stretch X 1 min per 

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Grab BB @135/95 & Med Ball @16/12... 

3 Rounds @ Moving Pace:

5 Deadlifts (3 sec eccentric) @ 135/95  

10 Wall Facing Med Ball Thrusters @ 16/12      

10 Strict Hanging Knee Raises 

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Workout: 
4 Total Sets of: 
Complete 2 Rounds:  

10 (5-5) Deadlift 185/125 (adv. 225/155) 
10 (5-5) Toes to Bar (adv. 15 T2B) 
15 (8-7) Wall Balls 16/12 (adv. WBs @ 20/14 )   

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400 M Run/500 M Row @ Z2-Z3 Pace (after 2 rounds)  
- Rest 1 min bw sets 
- Mix up the running and rowing 

 

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