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
+
Partner Row...
30 Secs on/30 Secs off/5 Mins:
- perform a few unweighted lunges btw
+
Then...
4-5 x 15 Russian Swings @ 35/25, rest 30 secs bw
+
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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