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FRIDAY 190920

Warm-up:

Individual…

Bike 3 minutes
Foam Roll

Group….

200m Jog

3 in 3….

Waiter Bows
Squats
Push ups

With an empty barbell…

10 Romanian Deadlifts
10 Dealdlifts

begin adding weight…..

Strength and Skill:

Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%


Fitness:

3 Rounds:
25/20 Calorie Bike
30 AbMat Sit-ups
30 Single Dumbbell Hang Power Cleans

*Switch arms every 5 reps

 

Performance:

3 Rounds:
30/24 Calorie Row
30 AbMat Sit-ups
30 Single Dumbbell Hang Power Cleans (50/35)*

*Switch arms every 5 reps

18 minute time cap.

 

Mobility:

Banded Hamstrings
Couch Stretch
Roll Posterior

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