Friday 11-08-19 S

Thursday, November 7, 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 
+
Skill Work...
BB Front Rack Stretch 
BB Power Clean Position Work  
Lateral BB Hops 

 

Workout: 
20 Min Cap: 

21-18-15-12-9-6-3 of: 
Power Cleans 105/70 
Lateral Barbell Hops    
Wall Balls 20/14  
Calorie Row/Bike      
+
Rest 3 Mins...
+
7 Min EMOM of: 
7 to 1 Back Squats- controlled ecc 
- partner up and take this off the rack 
- each min add weight and go down by 1 rep   

 

Min 24: 7 BS 
Min 25: 6 BS 
Min 26: 5 BS 
Min 27: 4 BS 
Min 28: 3 BS 
Min 29: 2 BS 
Min 30: 1 BS 

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