Monday 12-03-18 S

Sunday, December 2, 2018

Warm Up: 
T Spine Mobility X 30 secs per 
- Cat-Cow, T-Spine Rotations, and Child's Pose 
Hug Mobility Drill x 4 per side 
- Side lunge, Prisoner, and Pigeon 

 

Movement Prep (led by coach): 

- grab 2 sets of plates to build 

10 BB Front Squats 65/45  

15 Hang & Shrugs + 5 Pull Ups/Ring Rows  

6 BB Front Squats 95/65  

10 Double Push Up Burpees   

5 BB Front Squats 115/75 

15 Air Squats 

+

4 Min EMOM of: 

1 Sq Clean + 2 Front Squats @ wod weight  

 

Workout: 
20 Min Amrap of:

1-2-3-4-5-6-7-etc..
Front Squat @ 135/95-155/105 
- feel free to practice your squat cleans aswell  
- bw rounds perform 1 round of: 

 

"Cindy" 
5 Pull Ups 
10 Push Ups 
15 Air Squats 

 

Flow: 
R1: 1 FS + 1 Cindy 
R2: 2 FS + 1 Cindy 
R3: 3 FS + 1 Cindy, etc... 

Please reload

©2017 by Shoreline Athletics.