Monday 11-25-19 S

Sunday, November 24, 2019

Warm Up:
Early Birds Couch Stretch.... 
+
Then...
400m Partner Run @ Z1 
+
Then....
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) 
Lying Leg Raises x 30 secs 
Lying Glute Bridges x 30 secs  
+
2-3 Rounds of:  
10 Hang & Shrugs (scap elevation)  
10 Scap Push-Ups on Elbows (scap retraction)  
10 Stationary Lunges   
+
Standards, Efficiency, & Movement Prep:  
Hang Power Cleans  
Burpees 
Toes to Bar 
Lunges 

 

Workout: 
20 Min AMRAP of: 

5 HP Cleans 115/75 (opt. HP Snatch 95/65)   
5 Burpees 
5 Toes to Bar/Hanging Knee Raises (opt. GHDs to Parallel)   
5 Walking Lunges  
- Each round add a 1 rep    

 

Flow: 
Round 1: 5 reps of each 
Round 2: 6 reps of each 
Round 3: 7 reps of each 
Round 4: 8 reps of each 
- continues until time is up 

 

Finisher: 
Tabata Plated Russian Twist     

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