Friday 4.19.19

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Deadlift 

5-5-3-3-1-1-1

*In between each set hold the following: 
1 Minute Forearm Plank 
1 Minute Plank Hand at Side (30 Seconds/Side)
1 Minute Birddog Plank (30 Seconds/Side)

Above & Beyond

Cool Down

2 Minute Couch Stretch/Leg

Strength

2 Rounds For Quality

Spiderman Crawl X 20M
Side Plank on Elbow X 20 Seconds/Side
Crab Walk X 20 M
Table Top Hold X 20 Seconds
Samson Walking Lunge X 20M
Pigeon Pose On a Box X 20 Seconds/Side

Endurance

3 Rounds:

RUN
600M Easy
200M SPRINT
500M Easy 
150M SPRINT 
400M Easy
100M SPRINT
300M Easy 
50M Sprint 
200M Easy
-REST 3 MIN-

Gymnastics

2 Sets 

Max Unbroken Wide Grip Strict Pull Up 
*Beat last week. 
20 Barbell Roll Outs 
50' Handstand Walk for Quality 

Chelsea JungComment