Monday 10-15-18 S

Monday, October 15, 2018

Warm Up: 
Ham Mobility Drill x 2-3 per side  
+
10 Cal Row 
30+ Secs Static Prayer Hold
30+ Secs Non-Active Hang  
15 Cal Row 
15 Air Squats   
15 Strict Hanging Knee Raises  
20 Cal Row 
10 Squat Jumps  
10 Kipping Swings/Toes to Bar  
+
Skill Work: 
Wall Balls  
+
Strength: 
Every 3 Mins for 12 Mins: 

3 Back Squats @ 80-85%, straight sets 
- take more rest if you need it 
+
Workout: 
For Time Complete:

40 Wall Balls 20/14 
40 Toes to Bar
40 Back Squats 115/75-135/95 
40 Calorie Row   
- There's a 12 min time cap on this workout 
+
Finisher: 
Quad Stretch- 2 mins per 

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