image description

Tuesday, February 19, 2019

  Tues 2/19/19
Mobility: Shoulders/Hips
Strength/Skill: Post Workout Core Burnout

3 sets not for time of:

10 Barbell Roll Outs
10 KB Diagonals (setup like Russian Twist but
hip to over opposite shoulder instead of hip to
hip) (10 per side)
:30 Side Plank Hold per side
Met-Con: Nutrition Challenge Met-con Component

10:00 "Cindy"

5 Pull-ups
10 Push-ups
15 Air Squats
Additional
Optional
Accessory
Work:
Isometric Bulgarian Split Squat Hold with
DB Curl to Press Exchanges (hover back
knee an inch above the ground, 1 DB starts
overhead, the other down at your side. DBs
both come to the shoulders then switch
positions: 4x10 each leg (5 each arm)
TRX Leg Curls: 4x10
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last
cycle, perform :20 on/1:00 off x 5 sets at 85%
of max RPM
.