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TUESDAY 190212

Warm-up:

Individual…

Foam roll lower body 2 minutes

Pigeon Stretch

Group…

Jog down and back 3 times

Samson Lunges Down

Spiderman Crawl Back

10 Squats

30 Sec Plank

30 Sec Superman hold

10 Squats

Review the back squat and start building

 

Strength and Skill:

Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

Take 15 minutes to complete.

 

Fitness:

Five sets for max calories/reps of:
30 seconds of Assault Bike (or rowing)
30 seconds of Dumbbell Thrusters
Rest 2 minutes

Please note your calories plus reps achieved in each of the five sets.

 

Performance:

Five sets for max calories/reps of:
30 seconds of Assault Bike (or rowing)
30 seconds of Thrusters (75/55 lbs)
Rest 2 minutes

Please note your calories plus reps achieved in each of the five sets.

 

Mobility:

Mash Quads/IT Bands

Roll Posterior

LAX to Hips and feet

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