Friday 07-05-19 S

Thursday, July 4, 2019

Warm Up: 

Foam Roll- T-Spine, ITBs, & Quads 

+

30 Secs Swivel Hips  

30 Secs Cat-Camel  

30 Secs Non-Active Hang 

30 Secs Prayers Holds 

30 Secs Hang & Shrugs 

30 Secs (Per) Runners Lunge/Knee Pushes 

+

Grab DB...

3 Sets of: 

14 Scap Push Ups and/or Shoulder Taps 

14/7 Bent Over Rows  

7 Goblet Squats    

- rest 15-30 secs bw movements & sets 

Workout:
20 Min AMRAP of: 

1 Rope Climb/3 Bar Muscle Ups/5 Chest to Bar Pull Ups 
10 Back Squats 95/65-135/95 (off ground)
16 Alternating DB Snatches 55/35 (alt e/o) 

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