Friday 07-19-19 S

Friday, July 19, 2019

Warm Up: 
Early Birds Foam Roll Quads...
Then...
3 Rounds of: 
125m Run 
200m Row 
Then...
Wrist Walks x 30 secs   
Calve Stretch x 30 secs per 
Pigeon Stretch x 30 secs per 
Frog Stretch x 30 secs      
+
Strength:
Every 2 Mins for 12 Mins:

2 Push Press + 2 Pause Front Squats @ 1 sec  
- build heavier than last week, take off the rack  
+
Workout: 
15 Min AMRAP of: 

5 Push Press 135/95 (adv. 155/105) 
10 KB Swings 70/53 
15 Wall Balls 20/14  

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