Monday, August 20, 2018

Monday, August 20, 2018

(A) Warm Up - 0:00 - 15:00

15 Calorie Row or Bike + 5 Spiderman and Reach per side

12 Calorie Row or Bike + 5 Inchworms

9 Calorie Row or Bike + 1 Round of “Strict Cindy”

Into…

2 Sets:
5 Wall Squats 

5 Good Mornings

6 Alternating Front Rack Reverse Lunges (start w. Empty bar and increase load for 2nd set)

(B) Front Foot Elevated Front Rack Reverse Lunge - @ 20:00 - 35:00

3 sets x 12 reps (6 per leg)

*First set @ 35% of 1RM Front Squat

Second Set @ 40%

Third set @ 45%

(C) “Going Downhill Fast” - @ 40:00

AMRAP in 15:00

8 Cal Ski Erg (if a ski erg is not open when you come in from the run…ROW)

10 Push Press (115/75)

12 T2B

200m Run

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