Wednesday 03-27-19 S

Tuesday, March 26, 2019

Warm Up: 
500m Row/400m Run  
+
2 Sets of: 
10 Scap Push Ups 
10 Hang & Shrugs  
10 Moon to Sky  
+
Doorway Stretch x 30 secs per  
Calf Stretch x 30 secs per 
+
Grab Jump Rope...

"For Time" 
10 Burpees  
35 Double Unders/35 Single Unders  
- just to give you an idea for the workout 
+
Set Up Rack...
Review Empty BB Back Squats 
Grab DB... 
Review DB Bent Over Rows 
+
Strength: 
A1. Back Squats, 4 x 5-7, rest 30-45 secs
- ex loading: 155/105-185/125-205/135-225/155   
A2. DB Bent Over Rows, 4 x 5-7 per, rest 30-45 secs  
- ex loading: 35/25-40/30-45/35-50/40 
+
Workout: 
5 Rounds of: 

Minutes 0-2: 
10 Back Squats 135/95 
10/7 Strict Pull Ups (Mod: Banded Strict Pull Ups) 
- give yourselves at least 30 secs of rest 
Minutes 2-4: 
10 Burpees 
35 Double Unders (mod: 35 Single Unders) 
- give yourselves at least 30 secs of rest 
- there's no score for today's workout 

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