Monday 04-08-19 S

Sunday, April 7, 2019

Warm Up: 

Wall Wrist Walks x 10 

Lying Pigeon Stretch x 30-45 secs per 

Lying Hamstring Stretch x 30-45 secs per 

+

125m Row/Run  

+

Grab PVC...

PVC Holding Leg Swings x 10 per  

PVC Trunk Twist x 30-45 secs

PVC Good Mornings x 30-45 secs 

PVC Shoulder Rotational Work x 10 per  

+

125m Row/Run  

+

Grab KB...

3 Rounds of: 

5 KB Russian Swings--->build to American Swing   

5 Pause Hang & Shrugs--->build to Kipping Swing    

5 KB Goblet Squats--->control the lowering phase     

 

Workout: 

20 Min EMOM of: 

MIn 1: 125 Meter Row @ consistent/tough pace  

Min 2: 21 Unbroken KB Swings @ last 2 sets "heavy"   

Min 3: 9 Unbroken Toes to Bar  

Min 4: 9 KB Goblet Squats   

Min 5: Walking Rest  

+

Right into...

Front Squats, 6,6,3,3, rest as needed bw 

- partner up and take off the rack

- 6 @ 70%, 6 @ 75%, 3 @ 80%, 3 @ 80% 

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