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Friday January 11, 2019

6
Jan

Friday January 11, 2019

Soft Tissue Work: Lax Ball Low Back, Glute, and Psoas x 12-15 per side

Foam Roll Lats x 12-15/side

Activation: Banded Rows – 3×20

Groiners – 3×10/side

Glute Bridges – 3×20

Coach reviews Sandbag Shouldering and Rope Row technique

Strength: 4 rounds

5 Sandbag to Shoulder (each side)

Rest 30-60 seconds

50ft Sled Row

Rest 30-60 seconds

Conditioning:

AMRAP 5:

30/21 Calorie Row

21 Power Snatches (95/65)

Max Lateral Bar Burpees

Rest 2 Minutes

AMRAP 5:

30/21 Calorie Row

15 Power Snatches (115/80)

Max Lateral Bar Burpees

Rest 2 Minutes

AMRAP 5:

30/21 Calorie Row

9 Power Snatches (135/95) Max Lateral Bar Burpees

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