Wednesday 11-06-19 S

Tuesday, November 5, 2019

Warm Up:
Early Birds Start ASAP...
10 Cat-Cow
10/5 T-Spine Rotations
15 Scap Push Ups on Elbows
+
50m Run @ easy
+
2 Sets of: 
Arm Circles

20 Forwards
20 Backwards
+
50m Run @ moderate
+
2 Sets of:
20 Slow Plank Shoulder Taps 
20 Sec Non-Active Hang or Down Dog Hold 
+
50m Run @ hard
+
2 Sets of:
Bulletproof Shoulders

15 Sec Y,W,T, & I Holds   

Skill Work:
- BB Strict Press (off ground)
- DB/KB Crocc Rows

Strength:
13 Mins @ Walking Pace:

A1. 5 Strict Press (off ground) @ 95/65+, rest 30 secs 
- whatever weight you chose, move it well
A2. 5 Strict Weighted Pull-Ups @ 35/25+, rest 30 secs   
- or - 
A2. 30/15 DB Crocc Rows @ 55/35+, rest 30 secs     
A3. 50m Run, 50m slow jog back, rest 30 secs  
- your goal here is at least 3 sets
+
Teams of 2:
2 Rounds of:

50 DB Snatches (alt every 5) 
40 Pull Ups/Ring Rows
+
Then...
40 Shoulder to Overhead 95/65
300m Partner Run 
30 Shoulder to Overhead 115/75  
200m Partner Run 
20 Shoulder to Overhead 135/95
100m Partner Run  

- there's a 20 minute time cap on today's workout 

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