March 7, 2017

Tuesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

5 Min Dubs Work

Shoulder Mobility

STRENGTH:

400 M Row x5

Between rds

Work on HSPU

METCON:

For Time

50 Box Overs

50 Russian KBS 53/35

50 SDHP

50 V-Ups

 

RX+-70/53

ACCESSORY:

 

50 Banded Good Mornings

4x8 Ea Banded Walk

3 Rounds

10 Barbell Sit Ups

10 Atomic Sit Up

10 Superman

 

Scorpion

Straddle

Traps Stretch

Plate Calf

 

 


MODWOD PROGRAM

WARM UP:

5 Min Dubs Work

Shoulder Mobility

STRENGTH:

400 M Row x5

Between rds

Work on HSPU

METCON:

For Time

30 Step Overs

30 Russian KBS 35/25

30 SDHP

30 In and Outs

ACCESSORY:

 

50 Banded Good Mornings

4x8 Ea Banded Walk

3 Rounds

10 Barbell Sit Ups

10 Atomic Sit Up

10 Superman

 

Scorpion

Straddle

Traps Stretch

Plate Calf

 

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