Monday 07-21-19 S

Saturday, July 20, 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 
+
Strength: 
A. Every 3 Mins for 4 Sets Complete: 

3,3,1,1 Back Squats 
- set 1: 3 reps @ 75% (hard) 
- set 2: 3 reps @ 80% (harder) 
- set 3: 1 reps @ 90% (very hard) 
- set 4: 1 rep @ 95% (very very hard) 
+
Then...
+
B. Muscle Endurance: 
15 "Fast" Back Squats @ 50-55% 
- try to go unbroken  
+
Workout: 
20 Min EMOM of: 

Min 1: 15/12 Calorie Row or 12/9 Calorie Bike  
Min 2: 50' Single DB Walking Lunges (adv. OH 45/30) 
Min 3: AMRAP Strict Pull Ups (Mod: Banded Pull Ups) 
Min 4:  Rest 
- your score is total number of strict pull ups  

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