Friday 09-14-18 S

Thursday, September 13, 2018

Warm Up:   
Forward Leg Swings X 30 secs per 
Lateral Leg Swings X 30 secs per 
Calve Stretch X 30 secs per 
Kneeling Psoas Stretch X 30 secs per 

2 Sets of: 
High Knees X GL  
Butt Kicks X GL 
Hop & Lean X GL 
+
2 Sets of  
8 Spidermans Walks 
8 Strict Hanging Knee Raises- Slow Tempo  
+
Barbell Skill Work:
2 X 10 Loaded Deadlifts  
+
Strength: 
Deadlift, 3 X 5 reps, rest 3 mins bw 
- 5 @ 65%, 5 @ 75%, 5 @ 80% 
- don't count warm up sets 

+

Workout:
10 Rounds For Time: 

10 DLs @ 155/105-185/125 
35 Double Unders (Mod: 10/8 Calorie Row) 
+
"Finisher" 
Durante Core X 2-3 Sets, rest 90 secs bw  

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