Wednesday 10-30-19 S

Tuesday, October 29, 2019

Warm-Up:
Side-to-Side Leg Swings x 10 per
Front-to-Back Leg Swings x 10 per
Slow Plank Shoulder Taps x 20
Scap Push Ups x 15
Toe Touches-to-Extension x 10
+
Grab Light DB....
Non-Active Hang x 30 secs  
DB Bent Over Rows x 10
1 Sec Pause Hang & Shrugs x 10 
DB Bent Over Rows x 10  
Tricep Push Ups x 10
DB Bent Over Rows x 10  
+
Review/Skill:
Staggered Stance DB RDLs
DB Close Grip Floor Presses
Bulgarian Ring Rows

Strength:
10 Min AMRAP @ Walking Pace: 
16-20 Staggered Stance DB RDLs @ 20X1
8-10 DB Close Grip Floor Presses @ smooth tempo
8-10 Bulgarian Ring Rows @ smooth tempo
- Choose a hard angle or even elevate your feet
+
5 Mins to Establish:
1 RM Weighted Strict Pull Up
- OR -
5 Min EMOM of: 
30 Secs Max Strict Pull Ups/Band as needed  
+
Workout:
Teams of 2:

3 Rounds for time:
300m Partner Run
30 Pull Ups/Ring Rows 
30 Burpees to Target @ 4-6" above reach

- split these reps as equally as possible
+
Then...
30 Deadlifts @ 155/105
30 Deadlifts @ 185/125
30 Deadlifts @ 225/155

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