Wednesday 07-11-18

Wednesday, July 11, 2018

Warm Up

200m Run

+

30 Sec Shoulder Taps

30 Sec Scap Push Ups

30 Sec Swimmers

30 Sec Plank Walk Outs

+

250m Row

+

Grab Box & DB's Then...

2-3 Rounds

20 Sec Seated DB Hold Overhead 

10 Box Step Up Step Downs

15 Sec Side Plank (side)


Skill

Seated On Box DB Alt Top Down Press
DB Box Step Downs (Box Height 2" Below Knee)

 

3 Sets
Seated On Box DB Alt Top Down Press x 12
DB Box Step Downs x 8/Side (Box Height 2" Below Knee)
Side Plank Rotations x 8/Side

- Rest 30-60 Sec b/w

 

For Time
250m Row
10 Pull Ups
20 Alt DB Snatches @35/25
200m Run
10 Pull Ups
20 Alt DB Snatches @35/25
250m Row
10 Pull Ups
20 Alt DB Snatches @35/25
200m Run
10 Pull Ups
20 Alt DB Snatches @35/25

Score: Total time
 

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