Wednesday 12-12-18 S

Tuesday, December 11, 2018

Warm Up:
- get started asap -  
Cat-Cow x 30 secs 
Lying Swivel Hips x 30 secs 
Lying Side-to-Side Leg Cross Overs x 30 secs  
Lying Pigeon Stretch x 30 secs per  
+
- start together - 
3 Rounds of: 
1 Min Calorie Row  
1 Min Indoor Running (around perimeter)  
+
- coach leads -       
Slow Arm Circles x 30-45 secs  
Fire Hydrant Hip Circles x 30-45 secs per   
Hip Over-and-Under the Fence x 45-60 secs  
+
Grab Light DB/Set Up Empty BB Rack  
+
3 Rounds of:  
12/9 Calorie Row 
10 DB Hang Clean & Jerks (start @ 15-20lbs)   
8 Back Squats
- rest 60-90 secs bw rounds  
- start with a light DB/empty BB and build 
- R1: 60% R2: 70% R3: 80%  (intensity not load) 

 

Workout: 
8 Rounds @ hard efforts: 

12/9 Calorie Row 
10 DB Hang Clean & Jerk 50/35 (5 per)  
8 Back Squats 155/105 (off rack)  
- rest 60-90 secs bw rounds 
- score is total time including rest   

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