September 2, 2019 – Strength and Conditioning

A.

Monday Pump
Cardio > 500m HAM *Arms ONLY
*Every 100m stop and perform 20 alternating DB curls – Standing 12.5/ 8kg
Scoring: Not Scored

B. 21-15-9 Handstand Push-Ups, Rowing, and Barbell Thrusters

21-15-9 Reps for Time:
Handstand Push-Up
Calories of Rowing
Barbell Thruster @ 43/30 kg

Mobility/Flexibility

– Alternating Scorpion
– Forearm Floss
– Banded lat stretch

C. For Time: Cardios

For Time:
Cardio 500 meters

*Arm's only
Every 100m stop and perform 20 alternating DB curls – Standing 12.5/ 8kg

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