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Saturday 5/19/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

80' bear crawl (length of rig and back)

25 jumping jacks

80' waiters walk with heavy KB, switch arms at 40'.

25 Goblet squats

80' butt kicks

25 KB swings

Workout warmup:

Jump rope warmup. 30 sec of work, 30 sec of rest

1. singles

2. Alternating feet

3. Backwards

4. DU's

5. Alternating feet

6. Backwards

7. DU's

8. DU's

Workout:

With a partner, Alternate each movement

10 Rounds: 
50 Double Unders 100 singles
15 Ring rows (RX is shoulders directly under the bar)
10 Bench Press 115/75, one bar

25 min time cap
 

Earlier Event: May 18
Friday 5/18/2018
Later Event: May 20
Sunday 5/20/2018