Tuesday 08-07-18 S

Monday, August 6, 2018

Warm Up: 
Cat-Cow X 30 secs
Down/Up Dog X 30 secs
Lizard X 30 secs 
Childs Pose/Frog X 30 secs
Pigeon X 30 secs 
+
2 Rounds of: 
5/4 Cal Bike 
10 Slow Hang & Shrugs 
10 Slow Alternating Shoulder Taps 
50 M Run (storage unit/back)   
10 Spiderman Walks 
10 Air Squats   
+
Skill Work/Review:  
Push Press + 10 Empty BB Push Press  
Push Jerk  + 10 Empty BB Push Jerks  
+
Strength & Skill: 
Every 2 Mins for 10 Mins: 

2 Push Press + 2 Push Jerks @ 155/105  
- take off the ground or rack 
- last week it was 3+3 @ 135/95   
+
Transition Rest... 
+
Workout:    
For Time: 

800 Meter Run 
80 Walking Lunges (adv. 40 Alternating Pistols)  
60 SA DB Hang Clean & Jerk 55/35 (alt every 5) 
40 Burpees (alt directions every 5)  
20 Calories Assault Bike  (Ladies: 15 Cals)  

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