Tuesday 09-11-18 C

Tuesday, September 11, 2018

Warm Up

Foam Roll Hamstrings x 45 Sec/side

Foam Roll Lats and Triceps x 45 Sec/side


3 Rounds

Elevated On Wall Shoulders Taps x 16

Single Leg Squat To Floor Touch x 8/side

Reverse Bear Crawl x 50'


Find and Set Up Rower Then...

Row 600m Increasing Pace Every 200m (slow to fast) 


Skill Work

Split Stance BB RDL
BB Strict Press @31X1
Alternating Object Touch In Elbow Plank


3 Rounds
8/Leg Split Stance BB RDL
10 BB Strict Press @31X1
20 Alternating Object Touch In Elbow Plank
- Rest 30-60 Sec b/w Movements

4 Sets - 2 Min On / 2 Min Off (16 Min)
200m Row
10 Lateral Burpees Over bar
- AMRAP Hang Power Cleans @95/65

Score: Total hpc completed

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