Tuesday 02-25-20 S

Monday, February 24, 2020

Warm Up:  

- 350/275m Row or Run 

Lying Leg Raises x 10 per 

Lying Cross Over Stretch x 30 secs per 

Down Dog to Runners Lunge x 30 secs per 

Inchworms with Push Ups x 7 

-250/200m Row or Run 

Non Active Hang Stretch x 30 secs

Rig Assisted Lateral Lunge Steps x 10/5 per 

Hanging Knee Raise Hold x 30 secs 

Six-Count Strict Burpees x 7 

+

Grab BB...

5 Empty BB Sumo Deadlifts + 2 Sec Tempo (Skill Work)    

5 Tempo Strict Hanging Knee Raises 

+

Review....

GHDs to Parallel   

Med Ball Russian Twist 

 

Other Option...

Toes to Bar, V-Ups, Tuck Ups, Ab-Mat Sit-Ups, etc..   

 

Strength: 
30 Minute Clock: 

Every 90 Secs for 7:30 (5 Sets):  
5 Sumo Deadlifts + 2 Sec Ecc, build moderate   
- Rest in the remaining time 

- build to at least to your workout weight 
+
Right Into...
30 Strict T2B/50 Strict Hanging Raises 
- You'll have 4:30 mins to complete this part     

Workout:  
18 Min AMRAP of:  

1 Wall Walk    
3 Burpees  
5 TnG Deadlifts 
7 GHD Sit Ups to Parallel/14 Russian Twist    
- The workout will start at the 12 minute mark 

 

L1: 115/75 + No Bounce 
L2: 155/105 + TnG 
L3: 225/155 + TnG 

 

Finisher: 
C1. DB Floor Skull Crushers, 3 x 15, rest 30 secs  
- stay lighter and move the Dumbbell slower   
C2. Flutter Kicks, 3 x 30, rest 30 secs  
 

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