Friday 12-21-18 S

Thursday, December 20, 2018

Warm Up: 
- on your own - 
Swivel Hips x 30 secs 
Knee Hugs x 30 secs 
Lying Leg Raises x 30 secs 
Lying Side-to-Side Leg Cross Overs x 30 secs  
+
Partner 1000/800 Row (split in 250/200s)     
+
- led by coach -   
Wall Wrist Walks x 10 
Wall Facing Prisoner Squats x 10 
Cat & Camel x 6 
Pike Shoulder Taps x 20    
Pike HSPUs x 10 
Scap Push Ups x 20 
Spiderman Walks x 10  
Broad Jumps x 6 
+
3 Sets of: 
10 DB Push Press + 5 Air Squats, build each set  
- rest 30 secs bw sets
+
Grab BB....
+
Strength & Skill: 
Every 90 Secs for 12 Mins: 

1 PC + 1 HPC + 1 FS + 1 S2O + 1 Burpee (8 total sets) 
- build heavy based on your Shoulder to Overhead 
+
Workout: 
11 Min AMRAP of: 

1 Power Clean 135/95
2 Hang Power Cleans 
3 Front Squats 
4 Shoulder to Overhead 
5 Burpees 
- use this time to practice as we have a similar complex on Monday   

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