Tuesday 10-29-19 S

Monday, October 28, 2019

Warm-Up: 
Early Birds.... 
Row 30 secs on/30 secs off/4 sets 
+
Get Blood Flowing.... 
Toe/Heel Walks 1 x GL   
High Knees 2 x GL   
Butter Kicks 2 x GL 
Slow Start Sprint 2 x GL 
Fast Start Sprint 2 x GL   
Inchworms 1 x GL  
+
Grab BB/Box...
- Review Workout 

- Loaded Movement Preparation     

- Mix in Rotational Low Back Work, Glute/Hamstring  Activation 

 

Strength: 
15 Minutes of:  

1 Hang Power Clean, build   
- feel free to stay lighter and perform 5 reps 
30 Sec Isometric Holds/Plated Hollow Holds   
5 Explosive Box Jumps 24/20"    
20 Secs Assault Bike @ 80-85% effort  

- take rest btw movements so this doesn't turn into a wod 
+
3 Min Rest...

Workout:  
12 Minutes of: 

- Buy In- 
500/400m Row  
- Remaining time AMRAP - 
10 Hang Power Cleans 115/75
10 Toes to Bar/Hanging Knee Raises  
25 Double Unders/50 Single Unders  

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