banner

FRIDAY 20210205

Warm-up

200M Jog
10 Banded Side Steps/leg (Band around feet)
10 Sumo Inch Worms
10 Waiter Bows
10 Spiderman Stretch w/Reach
5 Thread The Needle/side
10 Super Bird Dogs
10 Alternating Cossack Squats
10 Single Leg Glute Bridges/side
Wrist Stretch
Ankle Stretch on Rig (Foot Flat Against Floor)


Strength and Skill

Every 2:00 for 10:00 (5 sets):
Back Squat w/Pause in Bottom x 2 Reps @ 75-85+%*

* Choose a weight that is challenging but technical with proper mechanics in the pause. If you’re feeling strong, build to a heavy double.

FITNESS 20210105

5 Rounds for Time:
15 Wallballs (16/12#)
15/12 Calorie Row

* 14 Minute Cap

Scoring: Time


PERFORMANCE 20210205

For time:
“Karen”
• 150 Wall Ball shots (20/14#)

* 14 Minute Time Cap

Scoring: Time


Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin