Thursday 05-30-19 S

Wednesday, May 29, 2019

Warm Up: 

T-Spine Rotations x 30 secs  

Squatted Prayer Hold x 30 secs 

Air Squats x 10 

Non-Active Hang x 30 secs

Hanging Knee Raises x 10 

Doorway Stretch x 30 secs per 

Push Up Complex 10 

Lying Leg Raises x 30 secs per  

Hollow Holds x 30-30 secs 

+

Grab Med Ball, DB, Box, & Jump Rope...

Movement Prep EMOM: 

Min 1: 5-5-5 Wall Balls 

Min 2: 10 DB Step Ups 

Min 4: Rest 

Min 5: 10/8 Calorie Row- Damper @ 10/8 

Min 6: 5-5 Burpees  

Min 7: Rest 

Min 8: 5-5 Toes to Bar  
Min 9: 10-10-10 Double Unders  

 

Workout #1: 
21-15-9 of:
Wall Balls 20/14
DB Step Ups 

- same standard as Masters Comp   
- Scale your DB/Box as needed    
+
Active Rest 5 Mins (200-300m Z1 Run)  
+
Workout #2: 
21-15-9 of: 
Calorie Row- Damper @ 10/8 

Burpees 
+
Rest 5 mins (200-300m Z1 Run)  
+
Workout #3: 
21-15-9 of:
Toes to Bar  
50 Double Unders (150 total/300 Singles) 
+
Finisher:
D1. Weighted Russian Twist, 3 x 30, rest as needed   

D2. GHD Sit Ups, 3 x 10-15, rest as needed   

Please reload

©2017 by Shoreline Athletics.