Thursday 08-08-19 S

Wednesday, August 7, 2019

Warm Up:  
Arm Swings- both internal and external rotation
Leg Swings- both forwards and backwards   
+
Min 1: 20/10 Lying Leg Raises   
Min 2: 10 (5-5) Strict Hanging Knee Raises 
Min 3: 125m Run 
Min 4: 10 Down Dog/Yoga Push Ups  
Min 5: 15 (5-5-5) Pronated Ring Rows   
Min 6: 125/100m Row 
Min 7: 10 Calorie Bike  
Min 8: 20 (5-5-5-5) Hollow/Kipping Swings 
Min 9: 30 Jump to Target 
Min 10: "Amrap" Burpees    
+
Skill Work: 
Empty BB DL, HPCs, & S2O 
Gymnastic Movements and Mods  
 
Workouts: 
Every 90 Secs for 9 Mins: 
3 Deadlifts @ 185/125 
5-7 Toes to Bar (7-9 Hanging Knee Raises) 
+
Transition Rest...

Every 90 Secs for 9 Mins: 
3 Hang Power Cleans @ 155/105   
3-5 HSPUs (7-9 HR Push Ups) 
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Transition Rest...

Every 90 Secs for 9 Mins: 
3 Shoulder to Overhead @ 135/95 
1-3 Bar Muscle Ups (5-7 Pull Ups) 

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