Monday 02-03-20 S

Sunday, February 2, 2020

Warm Up: 
- Start Asap -  
Run or Row x 200-250ms   
Stretch Chest/Shoulders x 30 secs per 
Stretch Calves x 30 secs per   
+
2 Sets of: 
- progress range of motion in set 2 
Forwards Arm Circles x 10-15 secs forwards 
Backwards Arm Circles x 10-15 secs forwards 
+
2 Set of:   
- progress range of motion in set 2 
Lying Hamstring Stretch x 10-15 secs per  
Kneeling Hip Flexor Stretch x 10-15 secs per
+  
2-3 Sets of:  
3 Inchworms (no push up) 
5 Push Ups 
7 Air Squats 
1 X GL Power Skips 
3 X GL Indoor Runs  
+
Grab Jump Rope & KB.... 
5-10 KB Goblet Squats 
25 Single Unders 
10-15 KB Swings  
25 Single Unders 
-->Review Bench Press/DB Option 

 

Workout: 

30 Min EMOM of: 
Min 1: 10-10-8-8-6-6 Bench Press, as a build  
Min 2: 10 Goblet Squats, no build   
Min 3: 15 KB Swings, no build  
Min 4:  50 Double Unders/100 Single Unders   
Min 5:  Walking Rest 

 

L1: 10s Floor Lying DB Bench Press 35/25 
L2: open up at 95/65 + 45/30, build from there 
L3: open up at 135/95 + 53/35, build from there 
 

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