Tuesday 190729

General Warm-up

2 RNFT:

:30s Front Plank

:15s Side Plank Left

:15s Side Plank Right

 

Workout Of The Day

Max Aerobic Power - MAP 8

15:00 @ 60:00 minute pace

400m Run

50 Single-Unders

400m Row

 

rest 2:00

 

15:00 @ 60:00 minute pace

8 Burpees

20yd. Farmers Carry @athletes choice (sustainable)

1 Wall Walk

 

Recovery

Quadruped Thoracic Rotation x 10/side x 3 sets

https://www.youtube.com/watch?v=z2zv526I7M8&feature=youtu.be

 

GHD Reverse Hyper x 10 x 3 sets

https://www.youtube.com/watch?v=3vmbvoT2m-U&feature=youtu.be

 

Supplemental Work

Tuesday:

Dumbbell Bench Press

@tempo 30X1 (3 seconds lowering, no pause at bottom, up fast, 1 second pause at top); 8-10 reps x 3 sets

 

Supinated Grip Barbell Row

@tempo 30X1 (3 seconds lowering, no pause at bottom, up fast, 1 second pause at top); 8-10 reps x 3 sets

Crossfit Enhance