Friday 1-17-19 S

Thursday, January 16, 2020

Warm Up: 
Frog Stretch x 30 secs  
Down Dog-Up Dog x 30 secs   
+
3 Rounds of: 
30 Secs Row or Bike  
30 Secs Rest  
30 Secs OH Plate Carry 
30 Secs Rest 
30 Secs Wall Sits   
30 Secs Rest 
+
Grab DBs @ Workout # 
2 Sets of:  

5 DB Front Squats  
5 DB Push Press  
- just to feel things out  

 

Set Up/BB Skill:  

1st: Grab Jump Rope 
2nd: Set Up Back Squats Station 
3rd: 10 Empty BB Back Squats  

 

Strength:  
Mins 0:00-2:00: 12 Back Squats @ 115/75  
Mins 2:00-4:00: 10 Back Squats @ 135/95 
Mins 4:00-6:30: 8 Back Squats @ 155/105 
Mins 6:30-9:00: 6 Back Squats @ 185/125 
Mins 9:00-12:00: 4 Back Squats @ 205/135 
Mins 12:00-15:00: 2 Back Squats @ 225/155 
- Feel free to adjust these weights as needed 
- Mix in Single Unders and Double Unders during rest periods
 

Workout:
For Time @ 100%: 
21-15-9 of: 

DB Front Squats @ moderate # 
DB Push Press @ moderate # 
Burpees 
+
Right Into...
+
"Buy-Out" 
100 Double Unders/200 Single Unders  
- your time ends after the buy out 

 

Finisher: 
1k Row @ talking pace 

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