Friday 04-26-19 S

Thursday, April 25, 2019

Warm Up: 
3 Rounds of: 

10/7 Calorie Row 
10 Strict Burpees 
+
Mobility; 30-60 Secs Each: 
Wrist Figure 8s

Static Wrist Flexor Stretch   
Rig Assisted Lat Stretch 
Rig Assisted Calve Stretch  
Standing Hip Articulation/Int and Ext Rotation  
Rig Assisted Side-to-Side Lunges   
+
Set Up Rig/Empty BB...
Frankenstein Squats  

 

Strength: 
Every 2 Mins for 6 Mins

5 Front Squats @ 50-60% 
+
Quick rest...

Strength Primer: 
Every Min for 6 Mins 

1 Thruster, build to a heavy single 
+   
Workout: 
For Time: 

40 Bar Facing Burpees  
20 Thrusters 95/65-135/95   
40 Pull Ups   
20 Calorie Row   
- Masters Comp Athletes; use your division's Thruster Weights    
+
Mobility Finisher: 
Couch Stretch x 45-60 secs per 
Pigeon Stretch x 45-60 secs per 

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