Wednesday 12-04-19 S

Tuesday, December 3, 2019

Warm Up: 

Row x 500/400ms 

Cat-Camel x 30-45 secs   

T-Spine Rotations x 30-45 secs 

Alternating Bird-Dog x 30-45 secs  

Down-Dog to Alternating Runners Lunge x 60-90 secs  

+

Grab BB/Skill Work....

Complete 2-3 Sets @ Smooth Tempo:  

10 Empty Barbell Bent Over Rows 

10 Empty Barbell Deadlifts 

10 Empty Barbell Strict Press 

10 Lateral Barbell Hops  

20 Sec Non- Active Hang  

+

Grab Med-Ball....

1st: Find Spot on Wall/Target   

2nd: 10-15 Med Ball Thrusters 

3rd: 10-15 Perfect Wall Balls  

 

Workout #1:
10 Min AMRAP of:

10 Pull Ups/Ring Rows 
10 Deadlifts 115/75 
20 Double Unders or 10 Lateral BB Hops
+
5 Min Rest...
+
Workout #2:
10 Min AMRAP of:

10 Wall Balls 20/14 
10 Push Press 115/75 
20 Double Unders or 10 Lateral BB Hops 

 

Post scores (rounds + reps) for both workouts. 

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