Tuesday 08-20-19 S

Monday, August 19, 2019

Warm-Up: 

Early Birds Wall Wrist Walks & Couch Stretch... 

Then...

14 Minutes to Complete:  

500/400m Row  

- rest 2:00 min (Banded Lat Stretch)  

500/400m Row 

- rest 2:00 min (Banded Pec Stretch)   

500/400m Row 

- rest 2:00 min (Pigeon Stretch)    

+

Movement Prep:  

Single DB Hang Split Snatches

Single DB or BB Hang Squats Cleans   


Workout @ 100%: 
Every 5 Mins for 30 Mins: 

12 Single DB Hang Split Snatches 35/25 (adv. 55/35)  
10 Lateral Burpees        
10 Hang Squats Cleans @ 75/55 (adv. 95/65) (opt. DB)   
125m Run (adv. 12/9 Cal Bike) 
- the score is your slowest round 
- use your first round as warm-up        

 

Finisher:  
8 Rope Climbs  or 100 Anchored Strict Sit-Ups 

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