Monday 02-25-19 S

Monday, February 25, 2019

Warm Up: 

Banded Lat Stretch x 2 mins 

Dynamic hip/Hamstring Stretch x 1 min  

+

9 Min EMOM of: 

Min 1: 10/8 Calorie Row  

Min 2: 15 Secs Non-Active Hang + 10 Hang & Shrugs 

Min 3: 20 Secs of Prayers Holds & 10 Knee Pushes  

Min 4: 10/8 Calorie Row  

Min 5: 10 Strict Hanging Knee Raises 

Min 6: 20 Walking Lunges  

Min 7: 10/8 Calorie Row  

Min 8: 8 Toes to Bar 

Min 9: 15 Air Squats  

+

Set Up Rack with Partner....

+

Skill/Prep: 

2-3 Sets empty BB: 

3 Hang Squat Cleans 

3 Squat Cleans 

5 Front Squats 

+

Strength: 
Front Squats, 5,5,3,3, rest 2 mins bw 
- take off the rack  
- 5 @ 70%, 5 @ 75%, 3@ 80%, 3 @ 85% 
+
Workout: 
10 Min AMRAP of: 

6 Squat Cleans @ 95/65 (adv. 135/95)  
8 Toes to Bar 
10/8 Calorie Row 

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