Friday 08-09-19 C

Friday, August 9, 2019

Warm Up
Runners Lunge x 60 Sec/Side
Double Arm Wall Lat Stretch x 60 Sec
Squat and Sit x 60 Sec
+
2-3 Rounds
10 Weight Plate Squats
10 Plated Burpee To Press
10 Box Step Up / Step Downs
20 Plate Jumps
125m Run

A: 15 Min EMOM
Min 1: 5 Front Squats Off Rack
- form and speed focus, lighter load
Min 2: 50' Forward Bear Crawl
Min 3: 8 Box Jumps @20/16
- explosive up, soft landing on top

B: 5 Min
400m Run
50 Russian Swings @53/35
- Max Burpees To 6" Target

+ Rest 5 Min

5 Min
400 Run
150 Jump Rope
- Max Burpees To 6" Target

 

Score: Total target burpees completed



 

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