Friday 11-22-19 S

Thursday, November 21, 2019

Warm Up: 
Slow Wall Wrist Walks x 5 (down + up = 1 )        
Static Wall Lat Stretch x 30 secs      
Slow Swivel Hips x 10 (side to side = 1)   
Supine Cross Over Stretch x 4 (2 x per side)    
Supine Trunk Rotation x 6 (side to side = 1) 

200m Run 
+
Bear Crawl x GL     
Runners Lunge Steps x GL 
Bear Crawl x GL  
Broad Jumps x GL     
+
12/9 Tempo Push-Up Complex  

 

Barbell Skill/Movement Prep: 
Back Squats 
Power Cleans  

 

Strength: 
Every 2 Mins for 5 Sets of: 

5 Back Squats 185/125-225/155   
3 Power Cleans 135/95-155/105 
- rest in the remaining time   
+
Workout: 
"The Chief" 

3 Min AMRAP of:

3 Power cleans

6 Push-ups

9 Squats

- Rest 1 minute btw rounds  

- Repeat for 5 total sets   

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