Monday 10-07-19 S

Sunday, October 6, 2019

Warm Up:
Run, Row, or Bike... 
+
Mobility/Flow: 
30-45 Secs Per Movement   
- Hip Hurdles  
- Prayers Holds 
- Squat with Knee Drops 
- Moon to Sky  
- Down Dog with Calf Stretch 
- Worlds Greatest Stretch    
- Rig Assisted Lunges 
- Rig Assisted Non-Active Stretch 
- Rig Assisted Lunges 
- Rig Active Hang & Shrugs
+
Skill Work:   
Pistols Options

DB Weighted Lunges

- Forwards or Reverse  
Flat Bench Leg Raises 

 

Strength: 
11 Minutes of: 

4 Back Squats @ 60-70% 
8/4 Pistols or 16/8 Single DB Weighted Lunges 
16 Flat Bench Leg Raises- Controlled ECC  
- the goal is 4+ sets at walking 
+
Workout: 
5 Rounds of: 

16/12 Calorie Row   
16 Thrusters 45/30    
12 Pull-Ups/Ring Rows    
36 Double Unders/125m Run 
- 1 min rest BTW rounds 

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