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Monday, 24 July 17

July 24, 2017

Meet in Garage for strength focus!
Warm Up:
3 rounds Not For Time:
Row 250/Run 200
10 air squats
10 push ups
10 sit ups

Quick Shoulder/Hip mobility

A) Front Squat 3 sets, 8 Reps (Tempo 3 sec down, 0 up, 0 top)

B1) Pendlay Row 3 sets, 10 Reps (Tempo 3 sec down, 0 up, 0 top)
B2) DB tricep ext 3 sets, 10 Reps (Tempo 2 sec down, 0, 0)

Extra Credit: 4RFT
10 Single KB Front Rack Squats (5/5)
10 Burpees

 

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