Wednesday 10-09-19 S

Tuesday, October 8, 2019

Warm Up:
Cat-Camel x 10 
Back Lying Leg Raises x 10 per
Back Lying Iron Cross x 10 
+
5 Min "AMRAP" of:
250/200m Row 
5 Slow Inchworm + Push Ups 
+
Grab Empty BB....
Complete 2 Sets of:
10 Empty BB RDLs @ smooth tempo/skill work 
10 Pronated Ring Rows
10 Slow Shoulder Taps
10/8 Narrow Push-Ups
+
Review/Skill: 
Weighted Strict Pull Ups
Strict Ring or Matador Dips

Strength:
Every 3 Mins for 9 Mins:

Station 1: 8-10 BB RDLs @ 95/65-135/95 (smooth tempo)
Station 2: 4-6 Weighted Strict Pull-Ups/Banded Slow Ecc 
Station 3: 6-8 Strict Ring or Matador Dips/Banded or Box Dips 
+
Right into...
+
From 9:00 Mins to 15:00 Mins:
Deadlift, 3 x 5 @ 65-70%, rest as needed  
- larger classes partner up and compromise on a moderate load 

Workout:
Teams of 2:

40 Deadlifts 95/65- 115/75
40 Push Press 95/65-115/75
40 KB swings 53/35-70/53 
40 Burpees to Target 4-6" above target 
300m Partner Run
30 Deadlifts
30 Push Press
30 KB swings
30 Burpees to Target
200m Partner Run
20 Deadlifts
20 Push Press
20 KB swings
20 Burpees to Target

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