Monday 09-09-19 S

Sunday, September 8, 2019

Warm Up:  

T-Spine Maintenance x 30 secs 

Kneeling Wrist Extension Stretch x 30 secs    

Lat Stretch in Child's Pose x 30 secs   

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200m Run 

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10 Knee Pushes  

10 Moon-to-Sky  

10 Inchworms with Push Ups  

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200m Run 

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2 Sets of:  

10 Ring Rows 

10 Strict Hanging Knee Raises 

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Grab BB....

Empty BB 3 Position Power Clean

- High Hang, Hang, Below Knee 

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Strength: 
Every 90 Secs for 5 Sets: 

Power Cleans, build to a heavy double

- consider this a primer for the workout  
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Workout: 
Every 3 Mins for 21 Mins: 

200m Run 
2 Power Cleans @ heavy  
6 Goblet Squats 70/53   
8 Toes to Bar (Mod: 30 Sec Plank)  
- rest in the remaining time 

 

"Finisher" 
3 Sets of:  
21 Weighted Sit-Up  
21 V-Ups 

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