Monday 11-12-18 C

Monday, November 12, 2018

Warm Up

2 Rounds @Warm Up Pace

Run 3 Laps Gym Perimeter (Clockwise)

Duck Walk x 1/2 Gym Length

Bottom Pause Air Squats x 10

Reverse Bear Crawl x 1/2 Gym Length (Slow)

T-Push Ups x 10

 

+ Grab water use bathroom

 

2 Rounds @Warm Up Pace

Run 3 Laps Gym Perimeter (Counter Clockwise)

Ostrich Walk x 1/2 Gym Length

Explosive Jump Tucks x 10

Forward Bear Crawl x 1/2 Gym Length

Ring Rows x 10

 

Skill Work (Grab KB's)
KB Rack Squats
KB Push Press
Double KB Russian Swings
Uneven KB Push Ups

 

12 Min EMOM
Min 1: 10 KB Rack Squats
Min 2: 10 KB Push Press
Min 3: 10 Shuttle Sprints @10m

+ Rest 3 Min

12 Min EMOM
Min 1: 10 Double KB Russian Swings
Min 2: 7/Side Uneven KB Push Ups
Min 3: 50 Jump Rope

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