Wednesday 04-25-18 S

Tuesday, April 24, 2018

Warm Up:

Grab BB & Box...

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Lying Leg Raises X 10 per  

Lying Knee Hugs X 30 secs per 

Swivel Hips X 30 secs 

Run X 125 Ms   

Cat Cow X 30 secs  

Bird Dog X 60 secs 

Plank Shoulder Taps X 60 secs 

Run X 125 Ms 

Inch Worms X 30 secs   

Floor Pec Stretch X 30 secs 

Paced Double Push Up Burpee X 60 secs 

Knee Lift Holds X 10   

Tricep Push Ups X 10  

Empty Barbell Deadlifts @ 30X1 X 10   

Box Step Ups/Step Downs X 10 

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Workout: 
Complete 3 Sets of:   
10 Strict Knee Lift Holds (adv. Strict Toes to Bar)  
10/8 Tricep Push Ups (adv. 10 Strict Matador Dips)   
5 Deadlifts @ 30X1 (135/95) (adv. 155/105)  

- perform at walking pace; 8 min time cap  
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Group 400 Meter Run @ 2:00-2:20 pace (Z2) 
Grab Additional Weights   

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12 Minute AMRAP of:
5/4 Ring or Bar Muscle ups   
10 Deadlifts 185/125 (adv. 225/155)    
10 Box Jumps/Step Downs @ 20/16" (adv. 24/20") 
- your score is total rounds plus extra reps  

Put Equipment Away     
Group 400 Meter Run @ 2:00-2:20 pace (Z2) 

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Mobility: 
Stretch Hamstrings & Have a Great Day!  

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