Tuesday 04-16-19 S

Monday, April 15, 2019

Warm Up: 
Banded Distractions- 2 mins per arm     
400m Run @ talking pace 
+
8 Min EMOM of:  
Min 1: 10-12 Cat-Cow  
Min 2: 10-12 Down/Up Dogs 
Min 3: 14-18 Scap Push-Ups  
Min 4: 20-30 Alternating Shoulder Taps      
Min 5: 8-12 T-Push Ups
Mins 6-8 AMRAP:  
3 Burpees  
5 Hang & Shrugs 
5 Ring Rows     
+
Grab BB...
10 Empty BB Strict Press @ 2020  
3-5 Deadhang Strict Pull Ups 
10 Empty BB Pause Push Press @ 2 Sec Pause OH  
3-5 Deadhang Strict Pull Ups  

 

Workout: 
For Time: 

40 Push Press 75/55-95/65 
40 Pull Ups 
40 Lateral Burpees Over Barbell  
40/30 Calorie Row  
400m Run 
20 Push Press 75/55-95/65 
20 Pull Ups 
20 Lateral Burpees Over Barbell  
20/15 Calorie Row  
200m Run 
+
Strength: 
Complete 3-4 Sets of: 

KB Farmers Carry, 3 x 100ms (4 x GL) @ 70/53 per  
DB Bench Press, 3 x 10 @ 55/35 per    

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