Tuesday 05-22-18 S

Monday, May 21, 2018

Warm Up:

Cat Cow X 30 secs

Scap Push Ups X 30 secs

Shoulder Taps X 30 secs

Dive Bombers X 30 secs

+

Grab Plate 10-25 for OH Walks based on mobility 

+

8 Min EMOM of:

Min 1: Plated OH Walk

Min 2: Plate Hops or Penguin Hops

Min 3: 7/5 Cals Row

Min 4: 5/4 Cals Bike

- stagger starting points as needed

+

1st: Static Hang & Pec Stretch

2nd: Grab Lighter to Moderate DB

+

A. Accessory Work:

Complete 3 Rounds of:

16/8 Per SA DB Push Press (build if needed)

24 Tuck Ups

+

Grab BB...

+

B. Muscle Endurance:

Every 4 Mins for 12 MIns:

10 Strict Press @1010 + 10 Push Press @ 40% BW (adv. 50% BW)

- after each set perform 5 No Press Burpees + 15 DUs

+

Put BB away...

+

C. Workout:

4 Rounds of:

30 Secs Max Cal Row 

30 Secs Rest 

30 Secs Max KB Russian Swings 

30 Secs Rest 

30 Secs Max Cal Bike 

30 Secs Rest 

30 Secs Max Double Unders

- 60 Secs rest bw rounds

 

Score: rate your effort from 1 to 5 with 5 being your hardest effort.

Please reload

©2017 by Shoreline Athletics.