Friday 08-31-18 S

Thursday, August 30, 2018

Warm Up:
300 M Run    
+
Banded Lat Distractions x 60 secs per
Banded Overhead Distractions x 60 secs per
Banded Pec Distractions x 60 secs per
+
Grab BB...
+
Skill Work:
5-5 Empty BB Thrusters
5-5 Hang & Shrugs
5-5 KB Swings- build in ROM
5-5 Air Squats
+
Add Weight to BB/Spend a few minutes...
+
5 BB Thrusters
5-10 Pull Ups
5-10 KB Swings- Full ROM  
5-10 Air Squats

Workout:
4 Rounds of:

5 Pull Ups
10 Thrusters 
5 Pull Ups 
20 KB Swings  
5 Pull Ups  
30 Air Squats
300 M Run 
- Rest 2 mins bw rounds; adv perform 5 rounds (95/65 & 53/35)
- Rounds need to be sub 6 minutes; so choose cyclical weights/loading  

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