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Thursday

Thursday
17
Jan

01-18-18

Warmup:
3 Rounds – Increase pace each round (warm up in nature so last round is still moderate)
Run 200 meters- out easy, back a little harder
20 Plank Shoulder Taps- added difficulty with feet on top of box
10 Quadruped Thoracic Rotation per  Video Here

 

Training:

A: Push Press 8,8,8 TnG reps; Must hold 1sec OH each rep; rest 90 sec b/t sets
B1: Single Arm Dumbbell Push Press @40X0; 6 reps; rest 30sec between arms; rest 1 min. before B2
B2: See-Saw Row @20X1; 6-8/arm; rest 90sec x 3 sets.
C: 3 Sets
Row 12 Cals
10-15 Pull Ups Unbroken
9 No push Up Burpees
rest 1 minute
Run 200 meters
10-15 KBS
9 HR Push Ups
rest 1 minute

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