Monday 07-15-19 S

Sunday, July 14, 2019

Warm Up: 
Early Birds Foam Roll Quads 
Then...
1,000/800 M Row  
Calve Stretch x 30 secs per 
Hip Flexor Stretch x 30 secs per 
Squatted Prayer Holds x 30 secs per 
Pigeon Stretch x 30 secs per 
+
2-3 Sets of: 
10 Walking Lunges 
5 Hang & Shrugs 
5 Ring Rows  
+
Strength: 
A. Every 3 Mins for 4 Sets Complete: 

4,4,2,2 Back Squats 
- set 1: 4 reps @ 65% (hard) 
- set 2: 4 reps @ 75% (harder) 
- set 3: 2 reps @ 85% (very hard) 
- set 4: 2 reps @ 90% (very very hard) 
+
Short rest, then..
+
B. Speed Set: 
10 "Fast" UB Back Squats @ 50-55%  
+
Workout: 
4-5 Rounds of: 

200m Run 
50' Single DB Walking Lunges (adv. OH 45/30)  
15 Pull Ups (mod: Ring Rows)  
100m Run 
- rest 2 mins bw rounds 

Please reload

©2017 by Shoreline Athletics.