Friday 06-22-18 S

Thursday, June 21, 2018

Warm Up: 

Run 400 ms 

+

Prayer Holds X 30 secs 

Knee Pushes X 30 secs 

Duck Walks X 30 secs   

Down Dog X 30 secs 

+

Skills/Prep: 

A1. HS Holds or HS Walks X 60 secs  

A2. Perfect Forward Lunges X 50'    

B1. HS Holds or HS Walks X 60 secs  

B2. Perfect Bear Crawl X 50' 

C1. HS Holds or HS Walks X 60 secs  

C2. Spiderman Walks X 50'   

 

Strength & Breathing Work: 
20 Min Running Clock: 

750/600 M Row 
- increase pace every 250/200 Ms  
+
3 Rounds of: 
10 DB Goblet Squats 55/35    
10 Chin Ups 
- feel free to build as needed 
+
750/600 M Row 
- increase pace every 250/200 Ms  
+
3 Rounds of: 
10 DB Push Press @ 55/35 (adv. Strict HSPUs) 
3 Rope Climbs (no oly shoes) 
- feel free to build as needed 
+
Workout: 
For Time:

30-20-10-10 of:    
Back Squats- off the ground 
Pull Ups  

 

30 Reps @ 95/65 (adv.115/75) 
20 Reps @ 115/75 (adv. 135/95) 
10 reps @ 135/95 (adv.155/105)   
10 reps @ 155/105 (adv. 175/115)    

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