Friday 12-13-19 C

Friday, December 13, 2019

Warm Up
Run 500m
+
Ham Mobility Drill x 6 (3 per side)
- In-Step Stretch
- Hip Drop
- Pigeon
- Frog
- 8 Duck Step
* Increase speed per set, per side
+
Find your friend and alternate movements to complete (5 Sets)
Row 30 Sec Moderate
5-4-3-2-1 Power Clean Singles (adding weight each set build 10-20# heavier than workout weight for single)
4 Lateral Burpees Over Bar b/w PC Sets
Row 30 Sec Hard

Find/ Make A Friend Workout
- Look for a friend that is similar height and skill as you

5 Min @Hard Effort
30 Sec On / 30 Sec Off
Power Clean Singles @135/95
- Rest 2 min b/w + switch stations

5 Min @Hard Effort
30 Sec On / 30 Sec Off
Assault Bike Cals
- Rest 2 min b/w + switch stations

5 Min @Hard Effort
30 Sec On / 30 Sec Off
Hanging KB/DB Snatches
- Rest 2 min b/w + switch stations

5 Min @Hard Effort
30 Sec On / 30 Sec Off
Rowing Cals
 

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