Wednesday 11-13-19 S

Tuesday, November 12, 2019

Warm Up:
Small Arm Circles
20 Secs on/10 Secs off:   
- 2-3 Sets Forwards   
- 2-3 Sets Backwards  
+
Then...
10 Cat-Cow
10 T-Spine Rotations
10/7 Calorie Bike 
15 Scap Push Ups 
30 Sec Non-Active Shrug
10/7 Calorie Bike
10 Down-Up Dogs
10 Hang & Shrugs
10/7 Calorie Bike
+
2 Sets of:
Bullet Proof Shoulders
15 Sec Y,W,T, & I Holds   
+
Skill/Review: 

BB Strict Press 

Pull Ups with Pause 

Crocc Rows- Week 2 

 

Strength:
Complete 3 Sets of:

A1. 10 Strict Press (off ground) @ 95/65+ 
A2. 10/7 Kipping Pull Ups + 1 Sec Pause Chin Over Bar

- Scaled to a Banded Pull Ups + 1 Sec Pause 
- Advanced Perform Strict Pull Ups + 1 Sec Pause

A3. 40/20 DB Crocc Rows @ 55/35+

- rest as needed btw movements 
+
Transition Rest...
+
Workout:
Teams of 2:

800m Partner Run
80 Pull Ups/Ring Rows 
80 Push Press/Jerk 95/65-115/75  
400m Partner Run
40 Pull Ups/Ring Rows 
40 Push Press/Jerk 115/75-135/95

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