Tuesday 11-19-19 S

Monday, November 18, 2019

Warm Up: 
500/400m Row  
+
2 Mins of:  
Dynamic 90s
+
500/400m Row  
+
2-4 Mins of:  
Banded Hamstring Stretch x 1-2 Mins  
Banded Adductor Stretch x 1-2 Mins    
+
Grab Box & BB/Add 10s or 25lbs...
2 Sets of: 
5 DL @ 30X1 + 5 "Smooth" DLs 
10 Step Ups/Step Downs 

 

Strength: 
12 Min AMRAP @ Walking Pace:  

5 Deadlifts @ 30X1 +(drop)+ 5 TnG Deadlifts @ no bounce  
10 Dumbbell Bench Press   
20 Hollow Rocks or 20 Bent Knee Hollow Rocks  
- your goal here is 3+ sets here  
+
Workout (option A): 
For Time: 
50 Deadlifts @ 165/115 (adv. 185/125) 
75 Box Jumps @ 20/16 (adv. 24/20")   
100 HR Push Ups 

 

- OR - 

 

Workout (option B): 
10 Rounds of: 
5 Deadlifts @ 185/125 
7 Box Jumps 20/16 
10 HR Push Ups 
- Finish with 5 additional box jumps to make things fair  

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