Monday 10-08-18 S

Sunday, October 7, 2018

Warm Up: 
Cow Cow x 30 secs 
Down Dog/Up Dog x 30 secs 
Wide Knee Childs Pose x 30 secs 
Modified Pigeon Stretch x 30 secs 
+
100m Row 
200m Run 
30 Secs Non-Active Hang  
30 Secs Duck Walks 
200m Row 
100m Run 
30 Secs Strict Hanging Knee Raises      
30 Secs Air Squats 
+
Review:  
Toes to Bar  

 

Strength: 
Back Squats, 4 x 5 @ 75%, rest 2 mins bw 
- perform all sets at this percentage 
+
Workout: 
10 Min AMRAP of: 

100 M Run    
15 Toes to Bar 
10 Back Squats 95/65-115/75  
+
Finisher: 
Quad Stretch- 2 mins per 

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