Tuesday 08-27-19 S

Monday, August 26, 2019

Warm Up:
Early Birds 500/400m Row...
+
Cat Camel x 30 secs
T Spine Rotations x 30 secs per 
Moon to Sky x 30 secs  
Deep Squat with Sky Reaches x 30 secs per 
+
30 Sec Non Active-Hang 
5 Burpee Up Down
10 Hang & Shrugs
5 Burpee Up Down
15 Strict Hanging Knee Raises
5 Burpee Up Down 
+
Grab BB...
Empty BB Hang Squat Cleans
- focus on foot mechanics 
Review Rope Climbs/Scaling Options
- strict weighted pull ups & negatives

Strength: 
Every 3 Mins for 5 Sets: 

A1. Hang Squat Cleans, 5,4,3,2,1, as build
- open up around 95/65 < & go from there      
A2. 2 Rope Climbs (except the final set; 8 total) 
- modify to 6 (2-2-2) Weighted Strict Pull Ups or Negatives    
+
Workout:
5-7 Rounds of:

100m Run
10 Toes to Bar 
5 Burpees
10 TnG Hang Sq. Cleans 75/55  
5 Burpees
- rest 1 min btw rounds

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