Tuesday 02-05-19 S

Monday, February 4, 2019

Warm Up: 
- get started asap - 
Calorie Row x 30/20
Low Back Rotational Work x 60 secs 
Bird Dog x 60 secs 
- as a group - 
Frankenstein Walks x GL 
Double Push-Up Burpees x 5  
Ostrich Walks x GL 
Double Push-Up Burpees x 5  
Wall Wrist Walks x 30 secs
Wall Lat Stretch x 30 secs   
Wall HS Holds 3 x 10 secs, rest 10 secs bw   
+
Grab BB & DB...
+
Skill Work:  
Deadlifts 10 
Hang Power Cleans 10  
Power Cleans 10  
DB Hang Power Snatches 10/5 per 
+
Strength: 
Every 90 Secs for 7 Sets (10:30 mins) 
Power Clean, build to a moderate/tough single   
+
Workout: 
20 AMRAP of:  

10 HSPUs 
15 Deadlift 185/125 (fraction in 5s)
20 Burpees  
25 DB Hang Snatches (alt every 5)    
30/20 Calories Row 
 

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