Monday 12-02-19 S

Sunday, December 1, 2019

Warm Up: 

Wrist Walls & Wrist Figure 8s x 30 secs per   

Prone Chest Stretch x 30 secs per  

Hip-to-Hamstring Stretch x 30 secs per 

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Partner Row... 

30 Secs on/30 Secs off/5 Mins:   

- perform a few unweighted lunges btw 

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Then...

4-5 x 15 Russian Swings @ 35/25, rest 30 secs bw 

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Movement Prep... 

Review Movement Standards 

Perform 10 Reps of Each Movement  

 

Workout:
Five Rounds of: 

30 Secs on/30 Secs off:
Station 1: "Max" HP Power Clean 95/65-115/75
Station 2: "Max" Burpees  
Station 3: "Max" Toes to Bar/Hanging Knee Raises  
Station 4: "Max" DB Alt Lunges 35/25
- rest an additional 1 min btw rounds; Tabata scoring   
- choose a # on the HPC you don't have to break up twice  

 
Finisher:
100 Plated Russian Twist   

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