Thursday 07-11-19 S

Wednesday, July 10, 2019

Warm Up: 

Early Birds Foam Roll Hamstrings 

Then...

5 Min Row of: 

30 secs on/30 secs off 

+

Single Arm Non-Active Hang x 20-30 secs per  

Forward-to-Back Leg Swings x 10+ per  

Side-to-Side Leg Swings x 10+ per  

Dynamic Prone Scorpion Stretch x 10+ 

Down Dog/Up Dog Stretch x 10+ 

+

Practice Light or Empty Sled Push... 

Then...

2-3 Sets of: 

5 Strict Pull Ups 

5 HR Push Ups 

5 Deadlifts as quick build 

 

Workout: 

2 Rounds of:
50' Sled Push @ 90/50 or heavier ext load
20/16 Strict Pull Ups 
20 Deadlifts @ 185/125-205/135  
20 HR Push Ups
20 GHD Sit Ups (mod: 60 Russian Twist) 
Into...
2 Rounds of:
50' Sled Push @ lighter than first 2 sets 
10/8 Strict Pull Ups 
10 Deadlifts @ 225/155-245/165  
10 HR Push Ups
10 GHD Sit Ups (mod: 30 Russian Twist) 

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