Tuesday 190813

General Warm-up

3 Perfect Stretch/side

 

3 RNFT:

3-4 Box Jump

5-6 KBS

20-30 DU/SU

 

Workout Of The Day

5:00 @ 20:00 minute pace

6 Box Jump Step-Down; Box Step-up

12 KBS @53/35; 35/26; 26/18

24 DU's/48 SU's

 

rest 2:00

 

5:00 @ 20:00 minute pace

Run/Bike/Row

 

rest 2:00

 

5:00 @ 40:00 minute pace

6 Box Jump Step-Down; Box Step-up

12 KBS @53/35; 35/26; 26/18

24 DU's/48 SU's

 

rest 2:00

 

5:00 @ 20:00 minute pace

Run/Bike/Row

 

Recovery

Half-Kneeling Shoulder CARS 5/side x 3 sets https://www.youtube.com/watch?v=98NGOMnKaS4&feature=youtu.be

 

GHD Reverse Hyper x 10 x 3 sets

 

Supplemental Work

Tuesday:

Filly Press

@tempo 20X1 4-5 reps/side x 3 sets

https://www.youtube.com/watch?v=xJeA7iXKpwY&feature=youtu.be

 

 

Single-Arm Dumbbell Row

@tempo 20X1; 6-8 reps/side x 3 sets3 sets

Crossfit Enhance