Friday 03-29-19 S

Friday, March 29, 2019

Warm Up: 
Arm Circles 
- Internal Rotation: small, medium & large  
- External Rotation: small, medium & large  
Leg Swings 
- Forwards-to-Backwards 
- Side-to-Side 
T-Spine & Lats:       
- Cat Cow  
- Scap Push Ups 
- Down Dog/Up Dog  
+
Row Intervals:  
18 Mins to Complete: 
Complete 4 Sets of: 

500/425 Meter Row @ 80-85% 
10 Strict Hanging Knee Raises (adv. Weighted) 
- rest 2 mins bw rounds  
+
Transition Rest 
+
Metabolic Strength:  
8 Minutes to Complete: 

5-4-3-2-1 of: 
Ground-to-Overhead Singles 
- Choose bw C& Js or Snatches (Power or Squat) 
+  
Transition Rest 
+
Workout: 
5 Min AMRAP of: 

30 Deadlifts 135/95 (adv. 155/105)  
30 Toes to Bar (mod: Ab Mat Sit Ups) 
 

Please reload

©2017 by Shoreline Athletics.