Monday 11-11-19 S

Sunday, November 10, 2019

Warm Up: 
Foam Roll- Quads, Piriformis, & ITBs   
+
Wrist Mobility x 30 secs 
Prayer Holds x 30 secs  
Moon to Sky x 30 secs 
Frog Stretch x 30 secs
Hip to Hamstring Stretch x 30 secs per 
+
Grab BB/Keep Empty....
500/400m Row 
40 Empty BB HPCs in sets of 10  
30 Air Squats in sets of 5 
20/15 Push Ups in sets of 5 
10 Inchworms   
+
Practice....
HPC + FR Lunges 
HK Raise Holds + T2B 

 

Strength: 
Every 90 Secs for 4 Sets:

Station 1 : 6 HPC + 6 Front Rack Lunges, build
Station 2: 30 Sec Hanging Knee Raise Holds + 6-10 T2B  
+
Transition Rest...
+
Workout: 
For Time Complete:

500m Run 
40 Hang Power Cleans 115/75-135/95
30 Front Squats 115/75-135/95  
20 Lateral Burpees Over Barbell   
10 Calorie Bike 

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