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FRIDAY 200627

Warm-up

200m Jog
Pigeon Stretch Each Side
10 Spiderman Lunges
10 Downward and Upward Dog Transitions
10 Squats

With an medium KB
10 Halo Rotations to warm up shoulders
10 Goblet Squats
10 Reverse Lunges

Review the Front Squat- focus on front rack and Core engagement


Strength and Skill

Every 3 minutes, for 15 minutes (5 sets) of:

Tempo Front Squat x 3 reps @ 3 sec descend one sec pause in bottom

Build over the course of the 5 sets, reaching a heavy triple by the fourth set, and repeating that weight for the final set.


FITNESS and PERFORMANCE

5 Rounds for time….

20 Wall Ball Shots (20/14)
20 Abmat Situps

Time cap of 14 minutes.


At Home Warm-up

When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Sampson Pulses per Leg
Immediately followed by…
Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Pigeon Pulses per Leg

Immediately followed by…

Two sets of:
30 Seconds of Air Squats
30 Seconds of Bent Over Bat Wing Hold
30 Seconds of Single Leg Deadlifts per Leg
60 Seconds of Prone Plank Hold


Cardio plus a triplet

When the running clock reaches 20:00, perform the following:

Four rounds for time of:
40/30 Calorie Bike or Row OR 400 meter Run

Followed by…

Two rounds of:
3 Devils Press
6 Strict Pull Ups OR Bent Over Rows
9 Dumbbell Thrusters

TIME CAP = 22 Minutes

*One round consists of the bike or row PLUS two rounds of the 3/6/9. Therefore, you will complete 4 bike/row/run, and 8 rounds of the 3/6/9.


AMRAP 5

When the running clock reaches 45:00, perform the following:

Complete as many rounds and reps possible in 5 minutes of:
10 Alternating Biceps Curls
10 Dumbbell Overhead Triceps Extensions
20 Weighted Lateral Flys


Mobility

LAX to feet
Couch Stretch
Roll Posterior

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