Friday 10-19-18 S

Thursday, October 18, 2018

Warm Up: 
- get started asap - 
600/500m Row
Couch Stretch & Runners Lunges  
400/325m Row 
Banded Leg Raises & Cross-Overs  
200/150m  
Hanging Shrugs & Knee Raises   
+
Workout Briefing:  
1st:  strength expectations & progressions 
2nd: workout intensity & modifications 
3rd:  review finisher  

 

Strength: 
Deadlift, 4 x 3 @ 85%, rest 2:30 mins bw 
+
Workout: 
For Time: 

3-6-9-12-15-12-9-6-3 of:
Deadlifts @ 135/95-155/105 
Toes to Bar 
Box Jumps 24/20"  

 

Finisher:  
Plated Flutter Kicks 150-250 reps (50 > last week)

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