Thursday 10-24-19 S

Wednesday, October 23, 2019

Warm-Up: 
Early Birds Foam Roll Lower Extremities...
+
400m Buddy Run @ Z1  
+
Dynamic Flow:  
Downward Dog to Runners Lunges 
Inchworms to Up Dogs 
Half-Kneeling Thoracic Rotation  
+
Skill Work/Review: 
Pacing Management   
Box Facing Jump Overs   
HR Release Push Ups 
+
Then...
1 Round of Movement Prep:  
175/150m Row 
13 Box Jump Overs 
8 HR Push Ups   
+
Workout:
20 Min AMRAP @ 80%:

350/300m Row
25 Box Facing Jump Overs 24/20"  
15 HR Push-Ups 
- manage your pace so round 1 and 4 are the same  
+
Finisher:
3 Light Sets of:

10 DB Hammer Curls  
10 DB Bicep Curls    
20 DB Russian Twist  

 

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