Friday 06-12-19 S

Thursday, July 11, 2019

Warm Up: 

Early Birds Foam Roll Quads...

Then...

Wall Wrist Walks x 30 secs   

Wall Calve Stretch x 30 secs per 

Wall Pigeon Stretch x 30 secs per 

Wall Prayer Holds x 30 secs      

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10 Min EMOM of: 

Min 1: 10 DB Push Press 35/25sh     

Min 2: 15 Heal Dig Glute Bridges 

Min 3: 10 Cals on Bike or Row   

Min 4: 15 Air Squats  

Min 5: 125m Recovery Run 

- stagger starting points 

 

Strength:
Every 2 Mins for 10 Mins:

3 Push Press + 3 Front Squats
- build off the rack, rest in the remaining time 
+
Workout:
21-15-9 of:

Push Press 95/65-115/75 (opt. Kettlebells) 
Front Squats 95/65-115/75 (opt. Kettlebells)
Wall Balls 20/14   

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Right Into...

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Finisher:
750/600m Row (Run 600m) 

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