Wednesday 03-11-20 S

Tuesday, March 10, 2020

Warm-Up:  
500/400M Row + 400M Run (both)

Coach Leads...
Wall Seated Pigeon Pose x 30 secs per
Wall Couch Stretch x 30 secs per 
Frog Stretch w/ Childs Pose x 30 secs 
+
Grab Light DB....
8 Mins to Complete 3 Sets:
8-10 DB Push Press (light/build)
8-10 Ring Row
12-14 Walking Lunges 
- Perform at a walking pace
+
12 Minutes of: 
Play/Skills/Volume:

Mins 0-2: Kipping HSPUs (primary gymnastics focus)
Mins 2-4: Toes to Bar/Toes To Rings
- alternate movements every 2 minutes
   
L1: practice
L2: 5-10 reps of each
L3: 10-15 reps of each
+
Rest 2 mins
+
Workout:
16 Min AMRAP of:

2 Calorie Row
2 DB Alternating DB Snatches (alt every other) 
2 Single DB Goblet Lunges/Pistols (alt every other) 
- each round add 2 reps per movement
- This workout is meant to be 70-80%

Flow:  
R1: 2 Cal Row + 2 Snatches + 2 Lunges/Pistols  
R2: 4 Cal Row + 4 Snatches + 4 Lunges/Pistols  
R3: 6 Cal Row + 6 Snatches + 6 Lunges/Pistols     
- continues at a steady pace...

L1: As is; choose a lighter weight DB  
L2: As is; choose a moderate weight DB 
L3: Alternating Pistols/Scaled is acceptable 

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