Monday 01-06-19 S

Monday, January 6, 2020

Warm-Up: 
Row or Bike x 3 mins 
+
Wall Wrist Walks x 10 
Down-Dog/Up-Dog x 10 
Stationary Alt. Runners Lunges x 10 
+
Grab Empty BB & KB...
2 Sets As Skill Work:  
BB FS x 10 (1/2 sec pause at bottom)     
Pause Hang & Shrugs x 10 
Lighter KB Swings x 10  

- Review of Strength Complex  
+
Strength:
Every 90 Secs for 9 Mins (6 Sets):
1 HSC + 1 FS, build every 2 sets  
- rest in the remaining time
+
Workout:
18 Min EMOM of: 

Min 1: 10 Front Squats @ 135/95    
Min 2: 10 CTB Pull-Ups   
Min 3: 15 KB Swings 70/53  

 

Finisher:
800m Buddy Run @ easy pace 
 

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