Thursday 05-16-19 S

Thursday, May 16, 2019

Warm Up: 
200m Run or Row 
Wall Calve Stretch x 30 secs per  
Wall Wrist Walks x 30 secs
Frankenstein Walks x 60 secs 
Inchworms x 60 secs 
+
Grab BB....
2 Rounds of: 
10 Strict Press 45/30 
- rest 30 secs   
10 Push Press 45/30 
- rest 30 secs  
5 High HPCs @ 45/30 + 2" Drop  
5 Mid HPCs  @ 45/30 +  4" Drop 
5 Low HPCs @ 45/30 + 6" Drop  
- rest 30 secs  
+
Grab Ab-Mat/Anchor as needed...
+
Workout: 
Every 6 Mins for 30 Mins: 

5 Burpees  
10 Push Press 65/45sh & build from here...
15 Hang Power Cleans 
200m Run/Row   
25 Ab Mat Sit Ups   
- rest in the remaining time
- the goal is a work/rest ratio 1-to-1 or slightly higher    
 

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