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.
