Friday 07-20-18 S

Thursday, July 19, 2018

Warm Up: 

From 0:00-5:00 Mins: 
Stretching & Social Time 

From 5:00-12:00 Mins: 
7 Min AMRAP: 
7 Calories Bike or Row 
7 Air Squats  
3 Burpees 
15 Sec HS Hold or 10' Walk  
- each round move a little quicker 
+

From 14:00-18:00 Mins:  
Lazy Yoga Drills:  
Downward Facing Dog X 30 secs 
Frog Stretch X 30 secs 
Thread the Needle X 30 secs per  
Child's Pose X 30 secs  
+

From 22:00-37:00:  
3 Tough Sets of:  
5 Pause Front Squats @ 3 secs (last week was 2 secs)     
3 SA DB Push Press + 3 SA DB Push Jerks @ heavier than last week 
- spend 5 minutes building towards your opening set 

+

From 42:00-57:00 Mins: 

Workout:  
5 Rounds of: 

5 KB Thrusters (adv. 53/35 per)   
5 Burpees 
3 KB Thrusters 
3 Burpees 
1 KB Thrusters 
1 Burpees   
35 Double Unders 
- rest 90 secs bw rounds; score is total time  
- take more rest if you need it, but not less rest  

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