Friday 11-01-19 S

Thursday, October 31, 2019

Warm-Up: 
Foam Roll- Legs Front and Back 
+
Flow Sesh....
Squatted Prayers Hold x 30 secs
Buddha Prayers x 30 secs   
Moon-to-Sky x 30 secs 
Duck Walks x 30 secs  
Standing Hamstring Stretch/Static Toe Touches x 30 secs 
Standing Cross-Body Toe Touches x 30 secs  
Ostrich Walks x 30 secs 
+
Review Workout/Skill Work...
- Coaches Choice   
  
30 Min Clock: 
Workout #1 @ 75-80%:  

From 0:00-15:00 Mins: 
3-6-9-12-15-18-21 of: 
Wall Balls 16/12-20/14 
Calorie Row/Bike  
- rest in remaining time  
+
Strength/Primer: 
From 15:00-20:00 Mins: 
Ground to Overhead, build  
+
Workout #2 @ 90%: 
From 20:00-26:00 Mins: 

30 Ground to Overhead 115/75-135/95 (score)    
- rest in remaining time  
+
Finisher: 
From 26:00-30:00 Mins: 
Tabata Sit-Ups    
 

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