Monday 04-15-19 C

Monday, April 15, 2019

Warm Up
Bird Dog Hold x 30 Sec/Side
Quadruped Shoulder Rotations x 10 Side (Slow)
Pancake Split Stretch x 60 Sec
+
2-3 Rounds
20 Sec P-Bar Top of Dip Hold
10 Prisoner Kang Squats
100' Power Skips

Skill
P-Bar Push Ups Plus Shoulder Taps
Glute Bridge Complex
- Glute Bridge
- Single Leg Glute Bridges
- Glute Bridge Hold
Single Leg Plank

3 Sets
P-Bar Push Ups Plus Shoulder Taps x 10 (Smooth)
Glute Bridge Complex x 1 Complex (Smooth)
- 5 Glute Bridges
- 5/Side Single Leg Glute Bridges
- 20-30 Sec Glute Bridge Hold
Single Leg Plank x 30 Sec/Side
- Rest 30-60 Sec b/w Movements

15 Minute Running Clock
0 - 12:00 Minute AMRAP

400m Run
20 KB Swings @53/35
10 Ring Rows (Tough Angle)
12:00 - 15:00 Minute
Max Distance Single Arm KB Farmers Carry @53/35
- Walk 125m parking lot circle
- Switch arms at storage container and garage door


Score: Total Distance Walked For Farmers Carry

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