Wednesday 06-12-19 S

Tuesday, June 11, 2019

Warm Up: 
Foam Roll- until class starts 
+
Min 1: Stretch Calves   
Min 2: Toe & Heal Walks   
Min 3: Pogo Hops 
Min 4: Power Skips 
Min 5: High Knees 
Min 6: Butt Kicks 
Min 7: Inchworms 
Min 8: Tall Lunges 
Mins 9-11: 500m Run @ Z1  
+
Grab BB & Jump Rope....
+
Skill Work: 
BB Floating DLs 
BB Sumo Good Mornings 
BB Back Rack Step Ups 
+
Workout: 
3 Rounds of: 

500m Run 
25 Double Unders 
15 Deadlifts @ TnG # 
25 Double Unders  
- rest 3 mins bw rounds 
+
Strength:
4 Sets of: 

B1. 12 Barbell Floating Deadlifts @ 95/65 
B2. 12 Sumo Barbell Good Mornings @ 95/65    
B3. 12/6 Barbell Back Rack Step Ups 20/16" @ 95/65   
- perform B1, B2, and B3 at a smooth tempo 

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