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THURSDAY 200917

Warm up

Coaches Choice


Strength and Skill

Bench Press:
Every 2 minutes for 6 sets, or 12 minutes:

3 reps at 70% of your 1RM


FITNESS 200916

Three sets for max reps, each against a 3-minute running clock:
Bike 30/25 Cal
Dumbbell Push Press x Max Reps

Rest 3 minutes between sets


PERFORMANCE 200916

Three sets for max reps, each against a 3-minute running clock:

Row 500 Meters
Strict Handstand Push-Ups x Max Reps

Rest 3 minutes between sets.


At Home Warm-up

Jog for 5 minutes….

Then

Three Rounds:
6 Plank Shoulder Taps
6 Alternating Reverse Lunges
6 Jumping Squat


At Home EMOM

Every minute, on the minute, for 30 minutes (6 sets) of:
Station 1: 45 Seconds of Smurf Jacks
Station 2: 45 Seconds of Plank Kick-Throughs With Hand Tap
Station 3: 45 Seconds of Burpee Jump Backs
Station 4: 45 Seconds of Double-Unders or Line Jumps
Station 5: Rest


Mobility

LAX to Traps and Pecs
Banded Hamstrings
Pigeon Stretch
Roll Posterior

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