Wednesday 06-05-19 S

Tuesday, June 4, 2019

Warm Up: 

Rig Assisted Calve Stretch x 30 secs per 

Rig Assisted Side-to-Side Leg Swings x 30 secs per 

Rig Assisted Quad Stretch x 30 secs per  

Toe & Heal Walks 1 x GL 

Ostrich Walks 1 X GL 

Power Skipping 2 X GL 

Frankenstein Walks 1 X GL 

Tall Walking Lunges 2 X GL 

+

4 Min AMRAP of: 

Sprint X GL

10 Secs Rest

Sprint X GL 

+

Skill Work: 

BB Floating DLs 

BB Sumo Good Mornings 

BB Back Rack Step Ups 

 

Endurance:  

A. 20 Min EMOM of:

Min 1: 10-15 Calorie Row/Bike

Min 2: 50 Double Unders (mod: 75 Singles)   

Min 3: 10-15 Deadlifts @ 185/125 (master’s comp #)  

Min 4: Rest  

+

Strength:

Complete 4 Sets of:

B1. 10 Barbell Floating Deadlifts @ 75/55-95/65 (adv.135/95) 

B2. 10 Sumo Barbell Good Mornings @ 75/55-95/65    

B3. 10 Barbell Back Rack Step Ups 20/16" @ 75/55-95/65   

- perform B1, B2, and B3 at a smooth tempo

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