Tuesday 09-31-19 S

Monday, September 30, 2019

Warm Up: 

500/400m Row  

2 Mins Couch Stretch 

500/400m Row 

2 Mins Dynamic 90s Stretch   

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2 Sets of:  

10 Single Arm DB Bent Over Rows- LA  

10 Single Arm DB Bent Over Rows- RA  

10 BB Strict Press (R1) 10 BB Push Press (R2)   

45-60 Sec Plank on Palms  

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Skill Work:  

Coaches Choice Review 

 

Strength: 
Every 4 Mins for 16 Mins:  

5 Strict Press + 5 Push Press, build of rack   
15 GHDs to Parallel or 15 Dragonflies 
100' Single Arm Farmers Carry @ tough weight   
12/9 Cals Assault Bike Sprint  
- rest/add weight in the remaining time  
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Workout: 
For Time: 

21 Shoulder to Overhead 95/65 
21 Burpees 
75 Double Unders/150 Single Unders    
15 Shoulder to Overhead 95/65  
15 Burpees 
50 Double Unders/100 Single Unders    
9 Shoulder to Overhead 95/65 
9 Burpees 
25 Double Unders/50 Single Unders    

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Into...
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"Buy out" 
50 Strict Press 45/30-65/45   

- perfect form and in sets of 10 or more off ground 

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