Monday 12-16-19 S

Monday, December 16, 2019

Warm Up: 
Side-to-Side Leg Swings x 10 per 
Forwards-and-Backwards Leg Swings x 10 per  
Knee Hugs 1 x 30 sec hold per  
Glute Bridges x 60 secs
+
3 x 500/400m Row, active rest 2 mins   
- Set 1: BB Front Rack Stretch x 1 Min 
- Set 2: Alternating V-Ups x 30    
- Set 3: Lateral Burpees x 14  
+
Skill Work: 
3 Position Power Cleans 
DB Side Hanging Step Up/Overs 

 

Workout:  
3 Rounds of:  

10 Power Cleans Singles 155/125-185/125   
20 DB Side Hanging Step Up/Overs 35/25-20/20"  
30 Toes to Bar/V-Ups/GHDs to Parallel 
- rest 3 mins btw rounds 1 & 2 
- rest 4 mins btw rounds 2 & 3 

 

Finisher: 
For Time: 

150 Bicycle Crunches 

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