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THURSDAY 170608

Warm-up:

Individual…

Row 500m

15 Good Mornings

20 OH Plate Lunges (light)

Group….

15 Squats

20 Jumping Spiders

Monster Walks

15 Hollow Rocks

 

Strength and Skill:

Four sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 3 sec descend
Rest 60 seconds

Plank Hold x 60 seconds
Rest 60 seconds

Take 15 minutes to complete.

 

Fitness:

Four rounds for time of:

5 Dumbbell Complexes*
20 V-Ups

Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps


Performance:

Four rounds for time of:
5 Dumbbell Complexes* (35/20#)
10 Toes to Bar

Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

15 minute time cap

 

Mobility:

Mash Quads on Roller

Couch Stretch

Banded Lat Stretch

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