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7 November 2018

7
Nov

7 November 2018

7 November 2018

Warm-up:  3 Rounds:300/ 200m Row, 8x Goblet Lunges, 10x Russian KB Swing, 12x Good Mornings with KB on Back.

Strength: Deadlift : 5×4 5-10# Heavier than last week.

Stamina (don’t post on board): 4 Rounds: 25m Walking KB Single leg RDL (KB in each hand), 200m Run with Sandbag on back, 20x Max distance slamball toss over head (throw ball with both hands behind you, over your head).

Work Capacity: For time:

  • Run To W. Alabama (800m)
  • 100x Push up
  • Run to Sul Ross (600m)
  • 100x Sit up
  • Run to Branard (400m)
  • 100x Air Squat

Cool Down: 4 Sets:

  • 20x Strict Knee to chest
  • 20x Russian Twists
  • 16x Deadbug Press (lay on back with feet up in air (Legs locked out), holding a weight plate over chest with extended arms, raise the plate up to touch feet and back down.

 

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