Tuesday 03-19-19 S

Monday, March 18, 2019

Warm Up: 
400m Run or Row 
+
Kneeling Wrist Stretch x 30 secs
Plank Shoulder Taps x 30 secs   
Scapular Push-Ups x 30 secs  
Calf Stretch x 30 secs per  
Wall Facing Prisoner Squats x 30 secs  
+
Grab BB...
+
3 Rounds of: 
7 Front Squats 
7 Strict Press 
7 Hang & Shrugs + 1 sec pause per 

 

Strength: 
3 Min EMOM of: 

5 Thrusters 95/65 
- right into 
3 Min EMOM of: 
3 Thrusters 135/95 
- right into   
3 Min EMOM of: 
1 Thruster 155/105    
- feel free to go heavier or lighter, but still move well 
+
Workout: 
10-8-6-4-2 of: 

Thrusters 75/55 (adv. 95/65) 
Kipping CTB Pull Ups  
Calorie Row  
- rest 3 mins  
2-4-6-8-10 of:   
Thrusters 65/45 (75/55) 
Kipping Pull Ups 
Calorie Row  
 
Finisher: 
BB Pendlay Row, 4 X 10-12@ 65/45, rest 90 secs bw

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