Monday 04-01-19 S

Monday, April 1, 2019

Warm Up:

Row 250m

Couch Stretch x 60 secs per

Frog Stretch x 60 secs

Run 200m 

Frankenstein Walks x 60 secs

Runner Lunge Walks x 60 secs

Banded Lat Stretch x 60 secs per

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Grab Med-Ball...

Med-Ball Cleans Skill Work

Tabata Med-Ball Cleans

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Grab BB...

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Workout:

16 Min EMOM of:

Min 1: 125m row @ progressively hard effort

Min 2: 125m run @ consistenly easy effort

Min 3: 1 PC (drop) 1 SC (into) 3 FS @ 135/95

Min 4: 16-20 Plated Dead Bugs

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4 additional mins of rest

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For Time:

8 Sq. Cleans 135/95 (est 50% of 1rm)

8 Sq. Cleans 155/105 (est 60% of 1rm)

4 Sq. Cleans 185/125 (est 70% of 1rm)

4 Sq. Cleans 205/135 (est 75% of 1rm)

- fast singles to preserve form; adjust loads based on percentages

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