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THURSDAY 181101

Warm-up:

Individual…

Row or Bike

12 Dislocates

Group…

Every minute on the minute for 9 minutes
1: Plate toe taps x :30 sec
2. Seated OH plate hold x :30 sec
3. Alternating single leg v-ups x 10/leg + :10 Hollow hold OR 15 Abmat Situps + :10 Hollow Hold

 

Strength and Skill:

Five sets for max reps of:
45 seconds of Strict HSPUs OR L-Seated Dumbbell Presses
Rest 45 seconds
45 seconds of Double Unders OR Jump Rope Practice
Rest 45 seconds

 

Fitness:

Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses
10 Right-Arm Dumbbell Push Presses
15 Dumbbell Goblet Squats
20 V-Ups or Abmat Situps

 

Performance:

Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses (55/35 lb DB)
10 Right-Arm Dumbbell Push Presses (55/35 lb DB)
15 Dumbbell Goblet Squats (55/35 lb DB)
20 V-Ups or Abmat Situps

 

Mobility:

Cobra Pose

Couch Stretch

Roll Posterior

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