Tuesday 10-09-18 C

Tuesday, October 9, 2018

Warm Up

Rowling Game (3 Rounds)

- Row a perfect 150m for every meter over/under, 5 sec Wall Squat Hold

+

2 Rounds

Squat and Sit x 30 Sec

Wall Facing Both Arms Lat Stretch x 30 sec

Sky Reaches x 10/Side

Down Dog / Up Dog (smooth) x 5

+

2 Rounds (Grab KB)

SA KB Farmers Walk x 50'/Side

SA KB Waiters Walk x 50'/Side

Glute Bridges x 10

Broad Jumps x 5

 

3 Rounds
KB Goblet Squats 3 x 8-10 @2020
KB Single Arm Push Press 3 x 8/Side @21X1
KB Trapeze Swings 3 x 16 (Switching Every 2)
- Rest 30-60 Sec b/w Movements

3 Rounds
250m Row
10 Push Ups
15 Air Squats
10 Push Ups
15 Air Squats

Score: Total time

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