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Thursday, March 14, 2019

  Thurs 3/14/19
Mobility: All the things
Strength/Skill: 3 sets not for time-

5 Single-Leg Lateral Box Jumps w/ :02 hold
(5 each)
5 Single-Leg Medial Box Jumps w/ :02 hold
(5 each)
*for both types, focus on stabilizing the leg
on the landing
5 MB Backward Throws from the floor for
distance
5 Lateral Lunge + Curtsey Squat (5 each)
:15 Copenhagen Adductor Holds per side
Met-Con: EMOM x 20 Minutes

M1: 100 ft. 1-arm Farmer Carry (F: 35/20) (S: 53/35)
M2: 100 ft. 1-arm Front Rack Carry
M2: 100 ft. 1-arm Farmer Carry
M4: 100 ft. 1-arm Front Rack Carry
M5: REST

100ft = approx wall to wall and back x2.

Additional
Optional
Accessory
Work:
DB Bench Press: 3x10
Tricep Rope Press Downs: 3x10
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform :20 on/1:00 off x 8 sets at 88% of
max avg. watts
.