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TUESDAY 191022

Warm-up:

Individual…

Skip Rope 2 minutes
15 Lunges each side

Group…

Coaches Choice…

 

Strength and Skill:

Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 3 sec descend
Rest 45 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2 sec descend
Rest 60 seconds

The goal for today is to establish your 8-RM Bulgarian Split Squat.

Complete in 12 Minutes.

Fitness and Performance:

For time:
800 Meter Run
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats

Time cap of 24 minutes.

Mobility:

Mash Quads
Roll Posterior
LAX to feet

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