Wednesday 05-08-19 S

Tuesday, May 7, 2019

Warm Up: 
Foam Roll- glutes, hamstrings, and calves 
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Cat-Camel x 30 secs 
T-Spine Rotations x 30 secs per 
Swivel Hips x 30 secs 
Leg Cross Overs x 30 secs per 
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Grab BB & Jump Rope...

2-3 Rounds of:

10 Barbell Good Mornings 
30 Single Unders 
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Skill Work/Review:  
Tempo BB Sumos @ 20X1 
1 Sec Pause Hip Bridges 
Tempo Hanging Knee Raises @ 2121  

 

20 Min Strength Circuit @ Talking pace: 
A1. 10 Sumo Deadlift 135/95 @ 20X1 (adv. heavier)  
A2. 10 1-Sec Pause Barbell Hip Bridges @ 135/95 (same weight as A1)  
A3. 10 Tall Landing Box Jumps @ 24/20" (step downs) 
A4. 10 DB Hanging Knee Raises @ 2121 
A5. 400/325m Row @ easy to moderate effort    
- have your jump rope ready for the workout afterward  
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Transition Rest...

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Workout: 
For Time: 

60 Double Unders (mod: 300m run) 
45 Deadlifts 135/95-185/125   
45 Double Unders (mod: 200m run)  
30 Toes to Bar
30 Double Unders (mod: 100m run)   

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