Wednesday 05-01-19 S

Tuesday, April 30, 2019

Warm-Up:
Foam Roll- Calves, Hamstrings, & Glutes  

Rig Assisted Calf & Hamstring Stretch x 30 secs per

+  
Run to Storage Bin & Back   
Frankenstien Walks x 20/10 per   
Hang & Shrugs x 20 
Run to Storage Bin & Back   
Toe & Heal Walks x 20/10 per  
Double Leg Bounding x 10 Jumps  
Run to Storage Bin & Back 
Ostrich Walks x 20
Spiderman Walks x 10
+
Skill Work:
Sumo Deadlifts
DB Weighted Hanging Knee Raises

Strength & Z1/Z2  
20 Min EMOM of:  

Min 1: 125-200m Run @ easy pace 
Min 2: 3 Sumo Deadlifts, heavier than last week/not TnG   
Min 3: 5 Tall Box Jumps 30/24" or <     
Min 4: 10 DB Weighted Hanging Knee Raises @ 1111    
+
Transition rest
+
Workout (scored):
4 Rounds for time:  

15 Deadlifts @ 135/95-185/125
9 Toes to Bar  
- row 400m bw rounds 2 & 3 
+
Rest as needed
+
Finisher:
4-5 x 10 BB Hip Bridges @ building sets  

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