Friday 08-03-18 S

Friday, August 3, 2018

Warm Up:
400 M 1/2 Running + 1/2 Walk 
+

Static Stretch Calves X 30 secs per  

+
200 Single Unders   

1 Min Calorie Row (goal is 12/9+) 
1 Min Cat-Cow (focus on breathng) 
1 Min Max Calorie Row (goal is 13/10+)    
1 Min Child's Pose (focus on relaxing)  
1 Min Max Calorie Row (goal is 14/11+)  
1 Min Wrist Mobility (hit various angles)  
+
Review/Movement Prep: 
Emty BB Thrusters- cycling 
+
Strength: 
Front Squats, 3 X 5, rest 2:30 bw 
- go a little heavier than last week 
+
Workout @ very hard effort:   
Every 2 Mins for 20 Mins: 

9 Thrusters 95/65  
35 Double Unders (Mod: 9 Burpees) 
- rest in remaining time 
- post your 5th & 10th round as score;

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