FRIDAY 7.12.2019

FRIDAY 7.12.2019

STRONG

MOBILITY

Deep Couch Stretch

each leg for 30-45 seconds

Thoracic Spine Barbell Stretch

3 rounds of 0:30/0:15

Warm-up

Press in Split

3 sets of 6 reps from each split position

moderate weight

Weightlifting

Jerk (from Blocks)

Build to 1RM

METCON-BURN

CONNECTIVITY

"Midline Madness"

3 Giant Sets- no rest in between movements

21 Abmat Sit-ups
21 Hug the Twinkie
21 Hollow Rocks
21 Glute Bridges
21 Banded Pull-Aparts
21 Banded Good Mornings

Metcon

"Water Country"

Females:

21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set

Males:

27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set