Friday 03-13-20 C

Friday, March 13, 2020

Warm Up

Banded Lat Stretch x 30/Sec

Banded Pec Stretch x 30/Sec

Squatted Prayer Hold x 45 Sec

Walk The Dogs x 45 Sec

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2 Sets (Grab PVC and BB) 

Set 1 PVC / Set 2 BB

7 BB Sumo Deadlifts

7 BB RDL

7 BB Front Squats

7 BB Strict Press

7 BB Back Squats

7 BB Good Mornings

7 BB Back Rack Stationary Lunges

- Rest 1 Min b/w

 

Grab Box and KB Then 5 Practice Reps Each

BB Power Cleans

Strict Pull Ups

Power Step Ups

PVC Pipe Jumps Over (Facing Pipe)

KB Swings

KB Goblet Squats

 

9 Min EMOM
Min 1: 8 TNG BB Power Cleans @95/65
Min 2:  8/5 Strict Pull Ups + 16 Power Step ups @ 16/12”
Min 3: 125m Recovery Run @ 60-70%
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Rest 1 Min
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5 Min
30 Sec Bike @ 90%
30 Sec Rest
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Rest 2 Min
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9 Min EMOM
Min 1: 10 PVC Pipe Jump Overs @16/12 + Plate
Min 2: 10 KB Swings + 10 KB Goblet Squats @ 45/30
Min 3: 125m Recovery Run @ 60-70%

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Rest 1 Min
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5 Min
30 Sec Row @90%
30 Sec Rest

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