Wednesday 02-13-19 C

Wednesday, February 13, 2019

Warm Up

Run 3 Min @Easy (Perimeter If Needed)

+

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'

+

Discuss Workout and Equipment Needs

+

Grab BB and Jump Rope 

2-3 Rounds

8 Bent Over BB Rows 

12 Back Rack BB Stationary Lunges

20 Jump Rope

5 Broad Jumps

8 BB Deadlifts

 

Every 90 Sec For 4 Sets (18:00 Total)
Station 1: Tempo Ring Rows x 12 @2020 (Change grip every 4, pronated, nuetral, supinated)
Station 2: DB Front Rack Walking Lunges x 50' + DB Front Squats x 10 (Build Heavier Than Last Week)
Station 3: Single Arm Plank x 30 Sec/Side
- Start in regular plank then take one hand off ground just hovering it in place.

For TIme
21-15-9

Deadlifts @95/65

Push Press @95/65

- 75 Jump Rope After Every Round (225 Total)

Score: Total time

Please reload

©2017 by Shoreline Athletics.