Thursday 04-11-19 S

Wednesday, April 10, 2019

Warm Up: 
200m Row 
+
Cat-Cow x 8 slow  
Down Dog/Up Dog + Hold x 8/4 per   
Floor Lying Pec Stretch + Hold x 8/4 per  
Thread the Needle + Hold x 8/4 per   
Runners Lunge to Sky Reaches + Hold x 8/4 per  
+
200m Row 
+
Hang & Shrugs x 8   
T-Push Ups x 8/4 per 
Air Squats x 12  
+
200m Row 
+
Pull Ups x 8 
Push Ups x 10 
Air Squats x 12 

 

Workout:  
20 Min AMRAP @ 85%:  

200m Row 
8 Pull Ups   
10 Push Ups 
12 Wall Balls @ 20/14  
- rest 1 min bw rounds 
- the goal is 6-7 rounds for today's workout 

+
Finisher: 
3 Sets of: 

14 Lighter Single Arm DB Rows 
14/7 Floor Seated DB Russian Twist 

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