Tuesday 03-05-19 S

Monday, March 4, 2019

Warm Up: 

Row x 3-4 mins  

Side-to-Side Leg Swings x 10 per 

Forwards-and-Backwards Leg Swings x 10 per  

Kneeling Hip to Hamstring Stretch x 30 secs per  

Doorway Stretch x 30 secs per  

Non-Active Hang x 30 secs  

Hang & Shrugs x 5-5-5  

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Grab Box...

Box Adductor Stretch 

Box Pigeon Stretch 

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Grab KB...

KB Deadlifts x 10 

KB Russian Swings x 10  

KB American Swings x 10 

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Set up Rack with Partner... 

Empty BB Push Press, 2 x 10 

 

Strength: 
Push Press, 5,4,3,2,1, rest as needed bw (off rack)  
- consider this a primer for the workout 
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Workout:
For Time Complete: 
12-to-1 of: 

Calorie Row 
KB Swings 53/35 
Burpee Box Jumps/Step Downs 24/20"

 

Flow:  
R1: 12 of each: Cals, KB Swings, Burpee BJs/Step Downs
R2: 11 of each: Cals, KB Swings, Burpee BJs/Step Downs
R3: 10 of each: Cals, KB Swings, Burpee BJs/Step Downs
- continues until this workout is complete  

 

Finisher: 
DB Bench Press, 3 x 10-12 reps, rest 1 min bw 

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