Monday 12-03-18 C

Monday, December 3, 2018

Warm Up

Quadruped Shoulder Rotations x 5/Side

Scap Push Ups x 10

Shoulder Taps x 20

Push Ups x 10

Arm Swings x 10/Each Direction

Hanging Shrugs x 15

Ring Rows x 10

Knee Hug Hold x 20 Sec

Spinx Pose x 20 Sec

Bent Knee Hollow Hold x 20 Sec

Arch Body Hold x 20 Sec

+

2-3 Rounds

Run 2 Laps Gym Perimeter

50' Bear Crawl Forward

50' Bear Crawl Backward

50' Broad Jumps 

 

4 Sets
Tall Kneeling DB Press x 8
DB Renegade Rows x 16
Tuck Ups x 12 (2 Sec Hold At Top)
- Rest 30-60 Sec b/w Movements

5 Min AMRAP
5 Hang Power Cleans @95/65
5 Front Squats @95/65
5 Lateral Burpees Over Bar
20 Jump Ropes

+ Rest 2 Min

5 Min AMRAP
5 Hang Power Cleans @95/65
5 Front Squats @95/65
5 Lateral Burpees Over Bar
20 Jump Ropes

Score: Total rounds and reps for each amrap

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