Thursday 10-25-18 S

Wednesday, October 24, 2018

Warm Up: 
Wall Wrist Walks x 30 secs 
Wall Couch Stretch x 30 secs per 
+
Partner Row 
42-30-18 Calorie Row 
partner A does 21, then B does 21 
partner A does 15, then B does 15 
partner A does 9, then B does 9 
+
Partner Up/3 Sets Each:   
10 Over Unders, rest 30 secs 
7 Explosive KB Russian Swings, rest 30 secs 
+
Movement Prep/Skill: 
Barbell Hang Power Cleans 
Barbell Front Squats 
Barbell Hang Squat Cleans  
Box Jump Overs 

 

Workout: 
21 Min AMRAP of: 

21-15-9-9-9-etc..
Calorie Row 
Box Jumps Overs 24/20" 
Hang Squat Cleans 75/55 

 

Flow: 
R1: 21 reps of each 
R2: 15 reps of each 
R3: 9 reps of each 
R4: continues at 9 reps for remaining time  

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