Tuesday 06-04-19 S

Monday, June 3, 2019

Warm Up: 

400m Row or Run 

Childs Pose x 60 secs

Dog Dog/Up Dog x 60 secs

Runner Lunge Holds x 60 secs 

Lying Leg Swings x 60 secs 

Lying Leg Cross Overs x 60 secs 

+

30 Swings @ 35/25 (Russian or American) 

3 HS Kick Ups with 5 secs holds each 

20 Swings @ 45/30

2 HS Kick Ups with 10 secs holds each   

10 Swings @ 53/35

2 HS Kick Ups with 15 secs holds each   

+

Skill Work: 

Heavy KB Swings

HSPU Options/Progressions

BB S2O & Burpee Pull Ups 

 

Strength:

A. 10 Min EMOM of:

Min 1: 10 KB Swings 70/53 (master's comp #)

Min 2: 5-10 HSPUs (adv. Strict) (mod: 10/5 SA Push Press)    

+

Workout:

B. For Time Complete:

10-to-1 of:

Shoulder to Overhead 115/75-135/95

Burpee Pull Ups

+

Optional Finisher:

400m Farmers Carry @ 53/35

- every time you break perform 15/12 Push Ups

- feel free to really test your grip with finger tip holds using metal plates instead

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