Monday 09-30-19 S

Monday, September 30, 2019

Warm Up: 
Early Birds Foam Roll...
+
20 Swivel Hips 
20 Lying Leg Raises 
1 Min Lying Crossover Stretch 
100m Run @ slow/talking pace  
10 Cat-Camel 
10 Down Dog-Up Dog 
10 Stationary Inchworms No Push Ups

100m Run @ slightly faster 
Grab KB 35/25....
20 Single KB Romanian Deadlifts 
15 KB Swings
10 Ring Rows/5 Strict Pull Ups    
100m Run @ workout pace 
20 Single KB Romanian Deadlifts 
15 KB Swings
10 Ring Rows/5 Strict Pull Ups 
+
Skill Work: 
4-6 Min EMOM of:

Min 1: 6 (3-2-1) Loaded Deadlifts 135/95 
Min 2: 5 Box Jumps- work on technique  

 

Workout: 
20 Mins @ 70-75% intensity: 

3,2,1,1,1,1,1, etc. of: 
Deadlifts- build tough 
- after each set perform  
5 Box Jumps- 30/24 
5 Strict Pull-Ups 
100m Run      
- feel free to perform 5s across the board 
+
Rest as needed  
+
3 Rounds of: 
250m Row 
10 CTB Pull-Ups/10 Jumping CTBs/15 KBS @ 53/35 (choose one)  
- Rest 1:30 mins BTW   
 

Please reload

©2017 by Shoreline Athletics.