Friday 01-03-19 S

Thursday, January 2, 2020

Warm Up:
500/400m Row 
+
Scapular Wall Slides x 10 reps   
Single Arm Child's Pose x 30 secs per  
Kneeling Hip Flexor to Hamstring Stretch x 30 secs per 
+
Grab KB....
Goblet Squat Hold x 30 secs
Non-Active Hang x 30 secs 
Goblet Squat x 30 secs 
Hang & Shrugs x 30 secs  
+
Skill Work: 
Review Back Squats  

 

Strength: 
Every 90 Secs for 7 Sets: 
3 Back Squat, build to a heavy triple 
- take this off a rack 

 

Workout: 
For time Complete: 

400m Run or 500/400m Row 
+
15-12-9-6-3 of:
Back squats 135/95
15/12-12/9-9/6-6/3-3/0 of: 
Strict Pull-Ups/Strict Banded  
+
400m Run or 500/400m Row 

 

Example of Female Flow: 

400m Row  

+

15 BS + 12 Strict PUs 

12 BS + 9 Strict PUs 

9 BS + 6 Strict PUs 

6 BS + 3 Strict PUs 

3 BS (no pull ups this round) 

+  

400m Row  

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