Thursday 03-05-20 S

Wednesday, March 4, 2020

Warm Up:
Rig Assisted...
Leg Swings x 10 per
- Forwards-Backwards 
- Side-To-Side
Rig Assisted Lat Stretch x 30 secs per 
Rig Assisted Pec Stretch x 30 secs per 
+
3 Rounds of:
5/4 Calorie Row
5/4 Calorie Bike or Calorie Ski
5 Tempo Push Up Complex  
5 Inchworms No Push Ups
+
Coach Lead Mobility....
Shoulder Smash x 2 mins per
Hamstring Smash x 2 mins per

Strength:
8 Mins to Build:

1-1 Deadlifts, rest 2-3 secs btw singles
1 to 2 Weighted Strict Pull Ups or Negatives
- the goal here is to prime the body 

Workout:
20 Min AMRAP of:

2 Deadlifts Singles 
7 Pull Ups
12 HR Push Ups
200m Run
- make the Deadlift heavier so it slows you down
- keep in mind that we're doing TnG PCs tomorrow


L1: 1/2 BW
L2: 3/4 BW
L3: BW +

Finisher:
3-4 Sets of:

7-10 Empty BB Supinated Rows
7-10 Empty BB Straight Bar Curls
- perform at a smooth tempo
- however, take as little rest as possible btw mov/sets

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