Monday 04-15-19 S

Monday, April 15, 2019

Warm Up: 
Row x 30-50 Cals  
Wall Wrist Walks x 10  
Floor Lying Pigeon Stretch x 30-45 secs per   
Floor Lying Leg Raises x 10  
PVC Holding Leg Swings x 10 per    
PVC Trunk Twist x 20 
PVC Good Mornings x 10  
Glute Bridge Holds 3-4 x 30 secs on/30 secs off   
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Grab KB/Med Ball...
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Movement Prep: 
2 Rounds of: 

5 Wall Balls 20/14 
5 KB DL 
5 KB Swings 
5 Toes to Bar 
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Workout: 
Every 7 Mins for 21 Mins:  

27 Wall Balls 20/14 
21 KB Swings (no heavier than 70/53) 
15 Deadlifts (no heavier than 185/125) 
9 Toes to Bar 
- choose weights that will challenge your grip & breathing  
- rest in the remaining time  

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Transition rest...
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Strength: 
Front Squats, 4,4,2,2, rest as needed   
- partner up and take off the rack
- 4 @ 70%, 4 @ 75%, 2 @ 80%, 2 @ 85% 

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