Wednesday 07-11-18 S

Wednesday, July 11, 2018

From 0:00-9:00 Mins: 

Warm Up: 
Cat Cow X 10   
50 M Run @ Z1 (storage bin/back) 
Scap Push Ups X 20      
50 M Run @ Z1 
Ring Rows X 20  
50 M Run @ Z1 
Hang & Shrugs X 20   
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Grab DBs @ 35/25sh...
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From 14:00-21:00 Mins: 
Complete 3 Sets of: 

5/4 Renagade Rows @ 35/25sh (LA Row, RA Row, DB Push Up) 
- easy recovery work after each set   
- mix up bw 45-60 secs of rowing, biking, or running     
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Put away DBs...
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From 26:00-31:00 Mins: 
Gymnastics Skill: 

5 MIn EMOM of:  
5 Banded, Kipping, or Butterfly Pull Ups (adv. 8-10 reps) 
- take this time to practice  
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Grab a Jump rope & KB @ 70/53....

From 36:00-56:00 Mins: 
Workout: 
20 Minute AMRAP @ 70-80%: 

2 Rope Climb (mod: tbd)  
10 KB Sumo Deadlift High Pulls @ 70/53 lbs  
10/8 Chest to Deck Push Ups      
- at the 5:00,10:00, and 15:00 min perform 50 DUs/100 Singles 

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