Friday 09-13-19 S

Thursday, September 12, 2019

Warm-Up:
Early Birds Run, Row, or Bike...
+
Banded Hamstring Stretch x 30 secs per
Banded Adductor Stretch x 30 secs per 
+

Grab DB....
3 Sets of:
5 HR Release Push-Ups  
5 DB DLs- LA 
5 DB S2O- LA
5 DB DLs- RA
5 DB S2O- RA 
- after all 3 rounds then...
3 Rounds of:
4/3 Cal Bike @ 70-80-90% 
5 Burpees 
- rest 30 secs bw rounds
+
Workout #1:
17 Min AMRAP @ Walking Pace:
1 Bench @ .75-1.0 BW, build as needed 
2 Deadlift @ 1.5 BW, build as needed   
3 Strict HSPUs or Strict Ring Dips (adv. 5 reps)   
4/3 Calorie Bike or Run 50m 
5 Burpees   

- Larger classes will need to share barbells
+
Rest 3 mins
+
Workout #2:
21-15-9 of:

Double KB Deadlifts 53/35  
Double KB Push Press 53/35
HR Push-Ups 
- This is your score for today

 

"Buy Out"

50 GHD Sit Ups 

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