Monday 09-10-18 S

Sunday, September 9, 2018

Warm Up: 
Static Calve Stretch X 30 secs 
Walking Toe & Heal Walks X 60 secs

Skips & Hops X 60 secs 
+
2 X Shuttle Run (storage bin/back) 

Lying Swivel Hips X 30 secs 
Lying Knee Hugs X 30 secs 
Lying Lying Pigeon X 60 secs 
+
2 X Shuttle Run (storage bin/back) 
+
Grab Jump Rope & Empty BB/Set Up Rack with Partner 
+
Skill Work
2 Sets of:  

10 Empty BB Back Squats (off rack) 
10 Hang & Shrugs 
15 Double Unders/30 Single Unders 
+
Strength: 
A. Back Squat, 3 X 5, rest 2 mins bw 
- 5 @ 65%, 5 @ 75%, 5 @ 85%  
- don't count your warm up sets  

 

Workout: 
13 Min AMRAP of: 

5-10-15-20-etc..
Back Squats 95/65-135/95
Pull Ups  
2 X Double Unders (10-20-30-40-etc) 
- this is not a build; scale accordingly 

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