Tuesday 01-28-19 S

Monday, January 27, 2020

Warm Up: 
Get Started ASAP...
Cat-Cow x 10 
T-Spine Rotations x 10   
Scap Push Ups x 20   
+
Complete 2 Sets of: 
Bullet Proof Shoulders
Y,W,T, & I Holds x 10-15 Sec Holds Per 
+
8 Min EMOM of: 
Min 1: 30-45 Secs Plated OH Walk 
Min 2: 30-45 Secs Hanging Knee Raise Holds 
Min 3: 30-45 Secs Frankenstein Walks 
Min 4: 30-45 Calorie Row 

 

Skill/Review: 
Strict HSPUs 
Modifications  
- Negatives 
- DB Seated Strict Press 

 

Strength: 
10 Min EMOM of (5 sets):  

Min 1: 5-7 Strict HSPUs/Seated DB Presses   
Min 2: 5-9 Strict Pull-Ups/Banded Pull-Ups  
+
Rest 3 Mins
+
Workout @ 90-95%: 
17 Min AMRAP of: 

3s-6s-9s-3s-6s-9s-etc..
Toes to Bar  
KB Swings 
Calorie Row 


L1: Active Rest 125m Run @ Recovery Pace btw rounds 
   
Flow/Scoring: 
R1: 3/3/3-6/6/6-9/9/9 (L1: Recovery Run)    
R2: 3/3/3-6/6/6-9/9/9 (L1: Recovery Run)
R3: 3/3/3-6/6/6-9/9/9 (L1: Recovery Run)

R4: Continues 
 
L1: HKR, 35/25, & Cal Row            
L2: T2B, 45/30 & Cal Row    
L3: T2B, 53/35, & Cal Bike       

 

Accessory Finisher: 
50 Banded Tricep Extensions (nano sec pause)  

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