Workout for Friday, September 24th

At Home Workout

Warmup:
6:00 @ moderate pace:
20 skate jump (10 ea)
20 C.F.E.
10 Air squat
5 push-up

Part A:
4 Rounds for quality:
8 SA Bent-over Row ea arm
8 SL weighted glute bridge ea leg
8 SA slow lower push press ea arm
*:02 Pause at top of each rep*

Part B:

7:00 AMRAP:
Body weight walking lunge / forward lunge

*2:00 rest*

7:00 AMRAP:
10 SA alternating squat clean & Split Jerk
12 Sit-ups

 

Gym Workout

Athletic Day Part A:
9:00 AMRAP:
50 DU/100 SU
12 Ring Dip/Box Dip
24 BR Reverse Lunge

*Weight should be moderate*

Athletic Day Part B:
12:00 AMRAP:
50ft HSW/2 Wall Walks /20 Shoulder tap
20 Alt SA DB Hang Clean & Press (50/35)
20 T2B/K2C