Tuesday 11-12-19 S

Monday, November 11, 2019

Warm Up: 
Swivel Hips x 1 min 
Floor Lying Leg Swings x 1 min 
Floor Lying Iron Crosses x 1 min  
+
500/400m Row  
+
Banded Stretches... 
Banded Hamstring Stretch x 1 min per 
Banded Adductor Stretch x 1 min per   
+
Grab BB....
10 Barbell Good Mornings @ 30X1 
10 Scap Push Ups on Elbows 
10 Barbell Deadlifts @ 30X1 
10 Hang & Shrugs 
+
Skill Work/Review: 
Tempo Deadlifts 
Hollow Rocks and Bent Knee Hollow Rocks  
Row Cadence 

 

Strength: 
12 Min AMRAP @ Walking Pace: 

10 Tempo Deadlifts 30X1
10 Hollow Rocks or 10 Bent Knee Hollow Rocks 
10 Bulgarian Ring Rows @ smooth tempo 
250/200m Row @ hard/strong pulls    
- feel free to scale up to 15s on everything as needed    
+
Rest 3 Mins 
+
Workout: 
15 Min AMRAP of: 

10 Deadlifts 165/115 
10 KB Swings 53/35 
10 Box Jumps/Step Downs 24/20"  
- try to average a round every 2 mins 

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