Wednesday 05-16-18 S

Tuesday, May 15, 2018

Warm Up: 

Hip & Hamstring Mobility 

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Grab Jump Rope & KB 53/35...

2 Rounds of:  

200 M Row 

10 KB Deadlifts  

5 Push Ups 

200 M Run 

10 KB Russian Swings  

5 Push Ups 

40 Single Unders 

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Skill Work:

Deficit Deadlifts 

Ring Push Ups 

GHD Sit Ups 

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A. Strength:

4 Rounds of:

4 Deficit Deadlifts 155/105 @ 2-3" (with 3 sec ecc)

12/8 Ring Push Ups @ 1111 (break up as needed)

12 GHD Sit Ups (mod: GHDs to Parallel or Alt-V Ups) 

- perform at a walking pace

- modify the ring push ups to DB Push Ups 

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B. Workout @ 85-90%:

10 Min AMRAP of:

3 "TnG" Deadlifts @ 275/185 or 70%

6 Burpees (mod: no press burpees)

- Every 3 Rounds 30 Double Unders (mod: 30 singles)

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