Wednesday, March 13, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A1. Single arm DB push jerk

x5/side x 5 sets *hold each catch for 1-2 seconds Over head

A2. KB row

x10/side x5 sets

A3. Single arm Ring Row

x10/side x 5

B. Workout

***Score in Triib is Total Reps for just the 12 min amrap***

12 minute amrap

1 hang squat clean

1 thruster

5 double unders



rest 3:00

@ minute 15:00- 20:00 (teams of 3) –

max distance on ski erg – switching every :20

**ski/ plank/ rest

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