Monday 03-09-20 S

Sunday, March 8, 2020

Warm up:
- 300-400m Run @ Z1 
30 Secs Cat-Cow 
30 Secs Face Down L-Arm Pec Stretch 
30 Secs Face Down R-Arm Pec Stretch 
- 300-400m Run @ Z1 
30 Secs Scap Push Ups 
30 Secs Kneeling Thread the Needle to Sky Reach L-Arm
30 Secs Kneeling Thread the Needle to Sky Reach R-Arm 
- 300-400m Run @ Z1 
30 Secs Down Dog Stretch 
30 Secs Non-Active Hang
30 Secs Hang & Shrugs  
30 Secs Double Push-Up Burpees 
+
Skill Work:  
DB Bench Press (W2) 
Explosive Box Jumps (W1) 
Workout Game Plan/Pace 

 

12 Min Strength AMRAP:
12 DB Bench Press- 2 Sec ECC 
4 Explosive Box Jumps (2-3 rest btw)
4 Strict Pull-Ups/4 Banded Strict Pull-Ups 
4 CTB Pull Ups/4 Kipping Pull-Ups/8 Kipping Swings   
- perform this at a walking pace, the goal is 4 sets  
+
Rest 3 mins
+
Workout:
3 Rounds for time:

30 KB Russian Swings 
20 Double Push-Up Burpees 
10 Box Jump Overs (Opt. 300m Run)  
 
L1: 35/25 & 300m Run instead of BJOs 
L2: 53/35 & 20/16" 
L3: 70/53 & 24/20" 

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