image description

Thursday, October 3, 2019

  Thurs 10/3/19
Mobility: Shoulders/Hips
Strength/Skill: 3 sets not for time of-

6 Turkish Get-ups (3/side)
8 Weighted Lateral Step-ups/side
1:00 Glute, Hamstring, Quad Roll Out/side*
(*R1: Glutes, R2: Hamstrings, R3: Quads)
Met-Con: E4MOM x 5

200m Run
20 Calorie Row
Additional
Optional
Accessory
Work:
Close Grip Alt Pull-ups: 4x10 (5 each side
of the bar, switch hand position each set,
add weight if too easy)
SB Backward Side Throw: 4x10 each
(throw against concrete wall, not plywood)
Seated Box Jump: 4x8
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform 1:00 on/1:00 off x 7 sets at 65% of
max avg. watts
.