Wednesday 05-15-19 S

Tuesday, May 14, 2019

Warm Up: 
Cat-Camel x 30 secs
T-Spine Rotations x 30 secs 
Frog Stretch x 30 secs 
Lying leg Raises x 30 secs per 
Leg Cross Overs x 30 secs per 
+
"Murph Prep"
3 Rounds of:  

10/8 Cal Row 
1 Round of "Cindy"  
- this is part of your warm up 
+

Skill Work: 

Single Leg BB Hip Bridges 

Strict L-Raises 


Strength: 
Every 90 Secs for 4 Sets:  

Station 1: 6-8 Sumo Deadlift @ 30X1, build tough   
Station 2: 16-20 Single Leg BB Hip Bridges 
Station 3: 12-16 Strict L-Raises 
Station 4: 200m Run @ easy pace      
- this is 24 minutes long; alt bw stations every 90 secs    
+
Transition rest...
+
Workout: 
21-15-9 of: 

Toes to Bar
Games Style Box Jumps 24/20"  
Deadlifts 135/95-185/125  

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