Friday 07-13-18 S

Thursday, July 12, 2018

From 0:00-9:00 Mins: 

Warm Up: 
400 M (mix in running & walking) 
Banded Lat Distractions X 1-2 mins per side  
+
From 11:00-18:00 Mins: 
4-5 Sets of:  

5 Calorie Row @ moderate effort 
5 Air Squats 
5 HS Kick Ups or 10' HS Walks 
- scale to 15 second holds as needed 
+
From 22:00-36:00 Mins: 
Strength:  
3 Tough Sets of:  

5 Pause Front Squats @ 2 secs    
12/6 SA DB Push Presses @ 35/25-55/35, rest 2:30 bw   
- spend 5 minutes building towards your openning set 
+
From 41:00-56:00 Mins: 
Workout @ Hard Effort:  
Every 3 Mins for 15 Mins: 

9 Calories Rowing (adv. Assault Bike) 
9 DB Thrusters 55/35   
9 Burpees, rest in the remaining time  

 

Scores: post all 5 split times as your score. 
 

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