Wednesday 01-15-19 S

Tuesday, January 14, 2020

Warm Up:
Early Birds....
Foam Roll- Legs Front & Back
+
2 mins @ each station  
1st: 400m Row or 300m Run  
2nd: Banded Distractions
3rd: 400m Row or 300m Run
4th: Dynamic 90s
5th: 400m Row or 300m Run
6th: Box Step Ups->Eventually Jump Downs  
+
Grab BB...
Push Press
Push Jerks

Review Complex 

Strength:
Every 90 Secs for 7:30 Mins (5 Sets): 

3 HP Cleans + 3 Jerks, build moderately
- Feel free to partner up for this portion    
+
Transition Rest 
+
Workout @ 80-85%:
Teams of 2:

20 Min AMRAP of:
40 Shoulder to Overhead 115/75 (opt. DBs)
40 Calorie Row 
40 Box Jumps 24/20" 
40 Ring Rows
- Every 4 Minutes both partners perform 8 Synchro Burpees 

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