Monday 06-17-19 S

Sunday, June 16, 2019

Warm Up: 
Cat Camel x 10 
T Spine Rotations x 10  
Scap Push Ups x 20 (10-10)  
Shoulder Taps x 20 (10-10) 
Dynamic Prone Floor Stretch x 10 (5 per)  
Down Dog/Up Dog x 60 secs
Runner Lunge x 60 secs  
Grab 5/2.5lb plate...
125m Run 
10 Air Squats 
Static Dynamic 90 Hold X 30 sec per side 
125m Run 
10 Air Squats 
Dynamic 90s x 10 (5 per)  

 

Strength: 
Back Squats, 5,4,3,2,1, rest 2-3 mins bw  
- 2-3 sec tempo on the eccentric; no pause at the bottom 
+
Workout: 
300m Run 
21 Ground to Overhead 75/55 
15 Wall Balls 20/14 
9 Burpees 
- rest 3 mins 
300m Run 
21 Burpees 
15 Ground to Overhead 75/55 
9 Wall Balls 20/14 
- rest 3 mins 
300m Run 
21 Wall Balls 20/14  
15 Burpees 
9 Ground to Overhead 75/55 
- the last 2 week's we've worked on TnG Power Snatches 

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