12/15/20: Tuesday

Today’s Workout

• Warm Up
  • 10 Press Ups
  • 15 Rockstars
  • 20 Glute Bridges
  • :30 Plank (F/R/L)
  • 10 Good Mornings
  • 20 Deadlifts
  • 10 Hang Power Cleans
  • 200m Run

• Strength
  

  Indoor 3 Sets 8 Deadlifts (65-70%)

  Outdoor 3 Sets 8 DB Tempo Deadlifts

• Conditioning – “Mr. Hang-ky”
  

  Indoor For Time 800 m Run (1 km|800 m Row|Ski -or- 2.4 km|2 km Bike) 50 Hang Power Cleans (sx: 95#|65#  rx: 145#|95#  crx: 185#+|125#+) ***7 min. Cap on Hang Power Cleans*** 800 m Run

  Outdoor For Time 800 m Run (1 km|800 m Row|Ski -or- 2.4 km|2 km Bike) 50 DB Hang Power Cleans ***7 min. Cap on Hang Power Cleans*** 800 m Run

• Accessory
  3 Sets – Each Arm – :40 On|:20 Off
  • Tempo Single Arm Row (Alt. arms each round)