Monday 09-17-18

Monday, September 17, 2018

Warm Up:

5 Mins of: 
Row 30 Secs on/30 Secs off 
- or run 600 similar concept  

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Get Started ASAP 
Couch Stretch X 30 secs per 
Toe & Heal Walks X GL  
Duck Walks X GL 
Couch Stretch X 30 secs per  
Power Skips X GL 
Runners Lunge Walks X GL   
Wall Seated Pigeon X 30 secs per
Walking Knee Hugs X GL   
Walking Lunges X GL   
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Grab Jump Rope & Set Up Rack/Empty BB... 
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Skill Work/Movement Prep: 
2 Sets of: 

6 Pause Back Squats @ 65/45-95/65  
15 Sec Static Hang 
15 Double Unders 
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Strength: 
Back Squat, 3 X 3 reps, rest 3:30 mins bw 
- 3 @ 70%, 3 @ 80%, 3 @ 85%  
- don't count your warm up sets  
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Workout: 
18 Min EMOM of: 

Min 1: 10 Back Squats 115/75-155/105  
Min 2: 15 Pull Ups   
Min 3: 50 Double Unders  
- this is not a build; scale accordingly 
 

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