Friday 02-14-19 S

Thursday, February 13, 2020

Warm Up: 
500/400m Row 
+
90-90 Hip Stretch x 60 secs
Lying Pigeon Stretch x 60 secs 
Frog Stretch x 60 secs   
+
2 Sets of: 
10 Push Up Complex, rest 15 secs 
10 Stationary Lunges, rest 15 secs   
10 Air Squats, rest 15 secs   
+
Review/Prep: 
DB/OH Walking Lunges (practice) 
DB Renegade Rows (optional workout)  
- https://www.youtube.com/watch?v=Gja70kgtvoQ

 

Workout: 
15 Min AMRAP of: 

5 Back Squats (off rack)  
10 HR Push-Ups 
50' Single Arm DB/OH Walking Lunges
- Alt arms every 25ft to ensure quality     
- Scaling options will be provided of the lunges 

 

Level 1: 75/55-95/65 & 2 Sec Ecc + 3 Sec Pause at bottom  
Level 2 & 3: 115/75-135/95 + Smooth Tempo  
+
Right Into...
15 Mins to Build:  
1RM Back Squats 4,3,2,1,1,1...(all levels; see option below) 
- In btw sets perform a 125/100m Row as recovery 

 

If you haven't been following the progression or don't want to lift heavy, perform: 

 

Optional Workout: 
15 Min AMRAP of: 
10 DB Grenade Rows (no push up) 
10 Goblet Squats 35/25 
10/7 Calorie Bike   

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