[Thursday] 8.30.18 Cardio + Legs

PM
[A] Warm-up

[B] Single Leg Curls 4x12 (#45) superset with Single Leg Glute Extension 4x12 (#45)

[C] Single Leg Extension 4x12 (#60) superset with Single Leg Press 4x12 (#120) 

[D] Abduction 4x20 (#170) supeset with Adduction 4x20 (#190)

[E] 20 minute Row
4837m

[F] Walk 10 minutes- Easy Recovery

[G] Airdyne Intervals 5 sets (30/90)

[H] Crossover Symmetry Activation + Strength 

[Wednesday] 8.29.18 Row + MetCon + Shoulder PT

PM
[A] Warm-up

[B] Crossover Symmetry Activation

[C] 10 minute row

[D] 10 min AMRAP

10 Box jump pvers
10 Push-ups
10 Hip Extensions

About 4 rounds

[Tuesday] 8.28.18 Row + Metcon + Shoulder PT

PM
[A] Warm-up

[B] 10 min Row
2480m
[C] For Time:
100 DU
50 DL (#135)
50 GHSU
50 DL (#135)
100 DU

14:23

[D] Shoulder PT
Work on OH stretch (dead hang) back squat

[E] Crossover Symmetry 

[8.14.18] Tuesday PM MetCon

PM
[A] Warm-up

[B] Row for 10 minutes
2450 m

[C] 12 min AMRAP
3, 6, 9, 12, 15, 18, 21, ....

KB Goblet Squat (#53)
GHSU

162

[D] Cross-over Symmetry
Activation

[8.13.18] Monday PM RPM Cycling

PM
[A] RPM Cycling Golds Gym Murfreesboro South
60 minutes

[8.10.18] Friday Hot Yoga

PM
[A] Hot Yoga @ Murfreesboro South
60 minutes power yoga

[Monday] 8.6.18 Lunch Workout

Lunch
[A] Row for 10 minutes
2350m

[B] Hip Adductor 4x15 @ #75

[C] Hip Abductos 4x15 @ #90

[D] Incline DB bench 4x15 @ #5

[E] Run 2 miles

[Sunday] 8.5.18 PM Body Attack

PM
[A] Body Attack at Golds Gym South
60 minutes cardio

[Friday] 8.3.18 PM Hot Yoga

PM
[A] Hot Yoga @ Golds Gym South
60 minutes

[Thursday] 8.2.18 PM Cardio

PM
[A] Shoulder PT

[B] Walk 20 minutes

[C] 30 minute core and band work

[Wednesday] 8.1.18 PM Metcon

PM
[A] Stretch

[B] 10 minute row

[C] For Time:
21-15-9-15-21

Burpee step backs
V-ups
1 Lap with Goblet KB front hold (#53)

24:34

[D] Prowler Pushes

Down 15 yards (low) + Back 15 yards (high) x 3

[Tuesday] 7.31.18 Metcon + PT

PM
[A] Stretch

[B] 10 minute row
2300m

[C] 10 min AMRAP
10 Box jumps (24")
10 KB Deadlift (#53)

8+3

[Monday] 7.30.18 Legs + Cardio

PM
[A] 10 Minute Row
2370m

[B] Single Leg Extension 4x10 @ #30

[C] Hip Abduction 4x15 @ #90

[D] Hip Adduction 4x15 @ #90

[E] 10 mins on stair master

[F] 3 Rounds not for time:
30 Sit-ups
20 Jumping lunges
10 Back extension w/ #25