Workout: 1_9_2021
It’s a cold Saturday here in Austin, but we’ve got what you need to get warm and stay warm!
Warm up
1) Loop Run x 1
2) 2x: 1 min jump rope + arm circles x 20F/20B + hip lifts x 5
3) 2x: Supine scorpion x 4 + Push up to cobra x 5 + Forward lunge rotation x 4
4) 3x: 30s HS Hold!!!
Strength
EMOM Alternating Minutes 12
1) Lateral Box Jump Overs x 12 + Barbell Row x 8
2) Fence Run >< + RDL x 8
Work
Complete 3 sets of part 1 then 3 sets of part 2. Once you have finished both, go back to the top and repeat until coach stops the time.
1)
- Ski x 125 (or 25s sprint)
- Plate Ground to OH x 8
- Plate Push >< x 1
2)
- Sprinter lunges x 12
- Deficit Push Ups x 10
- 15s chin over bar hold