Thursday 1-17-19 S

Wednesday, January 16, 2019

Warm Up:
Row, Bike, or Run Indoors x 3-4 mins 
+

Mobility: 
Cat Camel x 30 secs 
Down Dog Flow Into Alt Runners Lunge x 60 secs   
Lower Torso Rotation Stretch x 60 secs  
Lying Leg Cross Overs x 30 secs per  
Lying Alternating Knee Hugs x accumulate 60 secs 
+
Grab Light DB...
+
3 Alt Sets of: 
6-8 per SL Double DB RDLs  
6-8 per Alt Arms DB Strict Press (alt e/o)  
+
Review/Skill: 
DB Clean & Jerks
+
Workout: 
8 Rounds of: 

10 DB PC & Jerks  
5 Burpee 
10 KB Swings  
5 Burpees 
10 Calorie Row or Bike 
- 1 min rest bw rounds  
- chose weights that allow you to move well 

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