Tuesday 09-03-19 S

Monday, September 2, 2019

Warm Up: 

Early Birds 500/400m Row...

+

Cat Camel x 30 secs

Down/Up Dog 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

Hanging T-Spine Stretch (partner assisted) x 30 secs 

+

Grab KB & BB...

2-3 Sets of: 

5 Empty BB Strict Press 

5 Empty Push Press 

5/4 Strict Pull Ups

5 KB Russian Swings  

5 Air Squats 

 

Workout: 

30 Mins @ Walking Pace:

5 Strict Press + 5 Push Press, build off the ground

4 Strict Press + 4 Push Press

3 Strict Press + 3 Push Press

2 Strict Press + 2 Push Press

1 Strict Press + 1 Push Press (score: your heaviest #) 

1 Strict Press + 1 Push Press (don't build anymore) 

1 Strict Press + 1 Push Press, continues...

- After each set perform -

7/5 Pull-Ups

7 KB Swings 53/35  

7 Goblet Squats 53/35 

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