banner

TUESDAY 190723

Warm-up:

Individual…

Row 500m
15 Banded Good Mornings

Group…

200m Jog
Wall Slides x 10 @ 2 sec up and down
Perfect Stretch x 10 steps
Handstand Hold x 60 seconds (accumulated, if needed)
Tall Box Step-Ups x 10 each side

Review the workout movements and through a shortened round to prep….

Fitness:

Four rounds for time of:
Row 500 Meters
Run 400 Meters
10 L-Seated Dumbbell Presses
10 Dumbbell Box Step-Overs

Performance:

Four rounds for time of:
Row 500 Meters
Run 400 Meters
10 Strict Handstand Push-Ups
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)

30 minute cap.

Mobility:

Roll quads and Posterior
Banded Shoulders
Pigeon Stretch

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin