Tuesday 03-19-19 C

Tuesday, March 19, 2019

Warm Up

Run 600m 

+

2-3 Rounds @Slow + Form Focus

10 Supinated Ring Rows

3 Complexes/Side, Forward, Lateral and Reverse Lunges

20 Sec Bent Knee Hollow Hold (Press Low Back Into Floor)

 

Skill (Grab 45# and 10# Plates)
Supinated Bent Over BB Row @2021
Front Foot Elevated DB Split Squat @2021 (45# Plate)
Weighted Hollow Ups (2 Sec Hold In Hollow) (10# Plate)

 

Every 90 Sec For 3 Sets (13:30 Total)
Station 1: Supinated Bent Over BB Row x 8 @2021
Station 2: Front Foot Elevated DB Split Squat x 6/Side @2021
Station 3: Weighted Hollow Ups x 10 (2 Sec Hold In Hollow)

16 Min EMOM
Min 1: 10 KB Russian Swings + 10 KB American Swings
Min 2: 8 Shuttle Sprints @50' (Rig Length)
Min 3: Forward Bear Crawl @50' (Rig Length)
Min 4: Backward Bear Crawl @50' (Rig Length)

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