Wednesday 02-06-19 C

Wednesday, February 6, 2019

Warm Up

Run 3 Min @Easy (Perimeter If Needed)

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2 Rounds

Non Active Hang x 20 Sec

Scap Ring Rows x 10

Plank Walk Outs x 5 (4 Steps Out + 4 Steps In)

Duck Walk x 50'

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Discuss Workout and Equipment Needs

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Grab DB's 

2-3 Rounds

8 Bent Over DB Rows 

12 Stationary Lunges

20 Mountain Climbers

5 Broad Jumps

8 DB Deadlifts

 

Every 90 Sec For 3 Sets (13:30 Total)
Station 1: Tempo Ring Rows x 12 @2020 (Change grip every 4, pronated, neutral, supinated)
Station 2: DB Front Rack Walking Lunges x 50' + DB Front Squats x 10
Station 3: Single Arm Plank x 30 Sec/Side
- Start in regular plank then take one hand off ground just hovering it in place.

5 Rounds For TIme
10 Deadlifts @155/105
15 DB Push Press @35/25
50 Jump Ropes

Score: Total time

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