Thursday 10-03-19 S

Wednesday, October 2, 2019

Warm-Up:

Early Birds Foam Roll: 

- T-Spine Extensions x 10

- Overhead Reach x 10

+

200m Run @ easy

+

200m Row @ easy

+

Shoulders/Rig Assisted:

- Pec/Shoulder Stretch x 30 secs per

- Side Bend Lat Stretch x 30 secs per

+

Hamstrings:

- Side-to-Side Leg Swings x 30 secs per

- Front-to-Back Leg Swings x 30 secs per

- Toy Soldiers Walks x 20 kicks

+

Grab Lighter DBs/Smooth Tempo...

10 Double DB Romanian Deadlifts

10 Double DB Hang Cleans

10 Double DB Strict Press

100m Run + 100m Row

- perform 2-3 sets; ideally 3 if time allows 

- 1 min rest between rounds

 

Workout: 

10-8-6-4-2 of: 

Clean & Jerks, small build    

200m Run @ moderate effort 

200m Row @ recovery pace  

- rest 1 min BTW rounds

- open up around 95/65 & build from there  

+

Finisher: 

30 on/30 off/4 Sets: 

Single or Double DB Flutter Kicks 

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