Wednesday 09-04-19 C

Wednesday, September 4, 2019

Warm Up
Plate Shoulder Halos x 10 Each Direction
Half Kneeling Shoulder Cars x 8 
+
2 Rounds
10 Banded Triceps Pull Downs
10 Banded Straight Arm Lat Pull Downs
10 Scapular Ring Rows
10 Scapular Push Ups
+
4 Minutes
45 Sec Row @Easy
15 Sec Row @ Sprint
- Start moderate and increase pace each set

A: 3 Rounds 
10-12 Standing Top To Top DB Press, Rest 30 Sec
- Heavy as possible
12 Strict / Banded Pull Ups, Rest 60 Sec

B: 30 Min AMRAP @85% Effort
500m Run
15 Up Downs
30 Du's / 60 Su's
15 DB Push Press
 

Score: Total rounds and reps

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