Monday 06-11-18 S

Sunday, June 10, 2018

Warm Up (get started asap): 

Jog X 200 Ms (slowest pace possible)  

Static Stretch Calves X 30 secs per 

Wall Wrist Walks X 30 secs 

Static Pecs X 30 secs per 

Toe & Heal Walks X 50' (gym length)   

Ostrich Walks X 50' (gym length)   

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Grab Jump Ropes & Set up 2 Empty BBs (BP&PC)  

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Movement Prep: 

8 Min EMOM of: 

Min 1: 10 Empty BB Bench Press 

Min 2: 5 Empty BB Clean Pulls + 5 PC  

Min 3: 5 Burpees + 15 Double Unders 

Min 4: 125 Meter Run 

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Workout: 

30 Min Running Clock:  
3RM Bench Press- build heavier than last week  
3 (1-1-1) Power Cleans 185/125 
30 Double Unders  
300 M Run @ Z1-Z2 (aerobic base/recovery)

- share barbells for both movements 

- your score is your 3RM BP

- the goal is a set every 4 minutes (7 total sets) 

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