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FRIDAY 190517

Warm-up:

Individual…

Row or Bike 3 minutes
Pigeon Stretch

Group….

400m Jog
15 Leg Swings
High Knees Down
Butt Kickers Back
15 Squats
10 Reverse Lunges each leg

Review the back Squat and take 5-7 minutes to build to starting weight

 

Strength and Skill:

Three sets of:
Back Squat x 4 reps @ a heavy weight
Rest 2 minutes

Take 10 Minutes to Build.

Fitness:

Every 8 minutes, for 24 minutes (3 sets) for times:
400 Meter Run
20 Walking Lunges with Kettlebells
30/20 Calories of Assault Bike

Performance:

Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Walking Lunges with Kettlebells (32/24 kg)
400 Meter Run

 

Mobility:

LAX to Glutes/Plantar Fascia

Roll Posterior

Mash quads

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