Tuesday 09-24-19 S

Monday, September 23, 2019

Warm-Up: 

Early Birds Banded Distractions... 

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20 Calorie Bike or 30 Calorie Row 

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Rig Assisted Mobility:  

Stretch Calves x 30 secs per 

Stretch Hip Flexors x 45 secs per   

Stretch Pecs/Lats x 30 secs per  

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2-3 Sets of: 

5 DB Strict Press + 5 DB Push Press 35/25  

5 Dragon Flies   

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125m Odd Object Run as practice (only once)

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Set Up BB/Prep:  

Perform some empty BB reps as review  


Workout:  
8 Mins to Complete: 

800m Odd Object or Weighted Run (Vest, DB, Med-Ball, etc) 
- rest in the remaining time 
+  
14 Mins to Complete: 
4 Rounds of:  
10 BB Strict Press 75/55 
10 BB Push Press 75/55  
15 GHD Sit-Ups to Parallel or 15 Dragonflies 
10/7 Calorie Bike or 15/12 Calorie Row  
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8 Mins to Complete: 
800m Run (no weight; the score for today) 
-  rest in the remaining time 

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