Friday 02-15-19 S

Thursday, February 14, 2019

Warm Up: 
500/400m Row
Cat-Camel x 10 
Down Up-Dog x 10 
Cobra Pose/Stretch x 30-45 secs  

+

Coach Led: 
Non-Active Hang x 30 secs 
Frankenstein Walks x 10m (away from rig)   
Inchworms x 10m (back towards rig) 
Active Hang & Shrugs x 30 secs 
Ostrich Walks x 10m (away from rig)     
Spiderman Walks x 10m (back towards rig) 
Ring Rows/Strict Pull Ups x 10  (back towards rig)  
+
Grab BB....
+
Skill and Prep Work: 
Swivel Hips x 30-45 secs 
Leg Cross Overs x 30-60 secs
Good Mornings x 10 smooth/slow reps 
Deadlifts x 10  
HSPUs- today's focus and modifications 

 

Strength: 
10 Min EMOM of: 

Min 1: 10-8-6-4-2 TnG Deadlifts 
- start at 155/105 and build from there    
Min 2: 2-4-6-8-10 Strict HSPUs  
- you could also use this time to practice as well 
+
Workout: 
14 Min AMRAP: 

4 DL @ 245/165 ("heavy-sh") 
5 Kipping HSPUs 
6 CTB Pull Ups 
7 Burpees  

Please reload