Mobilize for 20min...
A)
3 Sets of the Following:
Romainian DL x 6-8 Reps (3011)
45s Rest
Seated DB Shoulder Press x 10-12 (21x1)
45s Rest
Reverse DB Lunge x 20
45s Rest
Side Plank (30s ea side)
45s Rest
~ Choose an appropriate wt for DB's ~
--------------------
Then...
B) Two Timer
4 Rounds of:
AMRAP in 2m:
6 DB Box Step Overs (24/20)
12 DB Push Press
~ 2m Rest b/t Rounds
Johns ~ A-25# DB's / B- 20#DB's ~ 2rnds + 2reps / 2rnds +4reps / 2rnds / 2rnds + 2reps
tb ~ A- 35# DB's / B-35#DB's ~ 2rnds + 3reps / 2rnds + 2reps / 2rnds / 2rnds + 6reps
5,0000 meter row = 20:01:04 (PR by more than 2.5 min)
ReplyDeleteFirst time was on 2/16/18 = 22:35