Friday 09-27-19 S

Thursday, September 26, 2019

Warm Up: 

2 Sets of: 

Banded Shoulder Mobility x 1 min  

200m Run or Row  

+

Grab Med-Ball 20/14... 

5 Push-Up 

5 Air Squats to Target (Med-Ball)  

5 Push-Up

10 Air Squats to Target 

5 Push-Up

15 Air Squats to Target 

+

Grab BB....

Movement Prep: 

30 Sec Barbell Front Rack Hold 

10-15 Barbell Hang Power Cleans 

10-15 Barbell Push Jerks 

10-15 Empty BB Bench Press 


Workout #1: 
From 0:00-10:00 Mins: 

Complete 4 Rounds:   
7 Bench Press 135/75 or < 
7 Push Jerks 135/95 
200m Run BTW Rounds
+
From 10:00-13:00 Mins:
1 Min Rest
1 Min AMRAP Wall Balls 20/14
1 Min Rest

Workout #2:
From 13:00-23:00 Mins:      

4 Rounds of:
7 Hang Power Cleans 135/95  
7 Ring Dips/7 HSPUs/9 Push-Ups    
200m Run BTW Rounds    
+
From 23:00-26:00 Mins:
1 Min Rest
1 Min AMRAP Wall Balls 20/14
1 Min Rest

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